Fat Burning » Тренировки в период сушки

Fat Burning » Тренировки в период сушки

Intermediate

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

Автор программы

The content of of the program

1 « тренировок»

Duration in days: 26 Amount of training days: 12 Rest days: 14
Table scrolls horizontally
This summary table shows the boundary values of the main parameters of training. This helps to better understand in what mode will be carried out workouts. All training programs of the AtletIQ are developed considering principle of variability of the training scheme.
#Exercise (superset)SetsReps Rest between sets
1 day
1Standing Barbell Press Behind Neck 312 77-90 sec
2Power Partials 312 77-90 sec
3Incline Dumbbell Flyes 312 77-90 sec
4Front Two-Dumbbell Raise 312 77-90 sec
5Barbell Curl 312 77-90 sec
6Lying Close-Grip Barbell Triceps Extension Behind The Head 312 77-90 sec
7Dumbbell Alternate Bicep Curl 312 60-70 sec
8Triceps Pushdown 312 60-70 sec
9Hanging Leg Raise 320 77-90 sec
2 day (rest)
3 day
1Barbell Full Squat 415 153-180 sec
2Barbell Lunge 315 153-180 sec
3Leg Extensions 312 128-150 sec
4Lying Leg Curls 312 128-150 sec
5Crunches 320 77-90 sec
4 day (rest)
5 day
1Barbell Bench Press - Medium Grip 412 77-90 sec
2Dumbbell Flyes 310 77-90 sec
3Cable Crossover 312 102-120 sec
4Wide-Grip Lat Pulldown 315 77-90 sec
5Underhand Cable Pulldowns 312 77-90 sec
6Seated Cable Rows 315 77-90 sec
7Hanging Pike 312 77-90 sec
6 day (rest)
7 day (rest)
8 day
1Standing Barbell Press Behind Neck 312 77-90 sec
2Power Partials 312 77-90 sec
3Incline Dumbbell Flyes 312 77-90 sec
4Front Two-Dumbbell Raise 312 77-90 sec
5Barbell Curl 312 77-90 sec
6Lying Close-Grip Barbell Triceps Extension Behind The Head 312 77-90 sec
7Dumbbell Alternate Bicep Curl 312 60-70 sec
8Triceps Pushdown 312 60-70 sec
9Hanging Leg Raise 320 77-90 sec
9 day (rest)
10 day
1Barbell Full Squat 415 153-180 sec
2Barbell Lunge 315 153-180 sec
3Leg Extensions 312 128-150 sec
4Lying Leg Curls 312 128-150 sec
5Crunches 320 77-90 sec
11 day (rest)
12 day
1Barbell Bench Press - Medium Grip 412 77-90 sec
2Dumbbell Flyes 310 77-90 sec
3Cable Crossover 312 102-120 sec
4Wide-Grip Lat Pulldown 315 77-90 sec
5Underhand Cable Pulldowns 312 77-90 sec
6Seated Cable Rows 315 77-90 sec
7Hanging Pike 312 77-90 sec
13 day (rest)
14 day (rest)

Training intensity for each exercise ( what is it ?)

This graph provides information about how the intensity of the workouts in this program will change, and what contribution to the overall load each of the exercises will make. In other words, you can assess which workouts will be easier, and which — heavier.
For each exercise AtletIQ calculate a weight (or adjust the number of repetitions), so that you can perform a specified number of repetitions with a given load level.

Example 3 of 12 workouts

Workout #1
70 min
3×12
Rest: 90 sec
moderate
3×12
Rest: 90 sec
moderate
3×12
Rest: 90 sec
moderate
3×12
Rest: 90 sec
moderate
3×12
Rest: 90 sec
moderate
3×12
Rest: 70 sec
moderate
3×12
Rest: 70 sec
moderate
3×20
Rest: 90 sec
moderate
> 4.5 T 516 scores 370 kcal
Workout #2
59 min
4×15
Rest: 180 sec
moderate
3×15
Rest: 180 sec
moderate
3×12
Rest: 150 sec
moderate
3×12
Rest: 150 sec
moderate
3×20
Rest: 90 sec
moderate
> 6.1 T 353 scores 250 kcal
Workout #3
59 min
4×12
Rest: 90 sec
moderate
3×10
Rest: 90 sec
moderate
3×12
Rest: 120 sec
moderate
3×15
Rest: 90 sec
moderate
3×12
Rest: 90 sec
moderate
3×15
Rest: 90 sec
moderate
3×12
Rest: 90 sec
moderate
> 7.35 T 561 scores 400 kcal

They picked up this program

Nov 11 08:58
Nov 16 15:43
Nov 8 18:21

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

Similar programs

Search for program

Verified!
Maintenance
Beginner
8
Verified!
Active Recovery
Beginner
4

Mobile Assistant

Как тренироваться с Atletiq.com?

  1. Зарегистрируйтесь в сервисе Atletiq.com
  2. Активируйте подходящую вам программу в каталоге или создайте свою собственную.
  3. Используйте «Мобильный ассистент», чтобы приступить к тренировкам.

Ваш мобильный ассистент на тренировке

Ассистент подскажет: какой вес устанавливать, как и сколько раз выполнять упражнение, сколько времени отдыхать между подходами. Интерактивный секундомер проведет вас по тренировке и не позволит отклониться от намеченного плана.


Посмотрите, как мобильный ассистент
помогает вам во время тренировки