Fat Burning » Круговой метод для рельефа

Fat Burning » Круговой метод для рельефа

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 «6 тренировок»

Duration in days: 36 Amount of training days: 6 Rest days: 30
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
1Crunches (a)415 17-20 sec
2Leg Extensions (a)412 17-20 sec
3Standing Military Press (a)412 17-20 sec
4Hyperextensions (Back Extensions) (a)412 17-20 sec
5Standing Calf Raises (a)420 17-20 sec
6Barbell Bench Press - Medium Grip (a)412 17-20 sec
7Palms-Up Barbell Wrist Curl Over A Bench (a)412 17-20 sec
8Lying Leg Curls (a)412 17-20 sec
9Dips - Triceps Version (a)410 17-20 sec
10Power Partials (a)410 17-20 sec
11Barbell Curl (a)410 17-20 sec
12Seated Cable Rows (a)410 17-20 sec
13Dumbbell Flyes (a)410 17-20 sec
14Barbell Full Squat (a)410 17-20 sec
15Triceps Pushdown (a)410 17-20 sec
2 day (rest)
3 day (rest)
4 day (rest)
5 day (rest)
6 day (rest)
7 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 6 workouts

Workout #1
71 min
4×15
Rest: 20 sec
moderate
4×12
Rest: 20 sec
moderate
4×12
Rest: 20 sec
moderate
4×12
Rest: 20 sec
moderate
4×20
Rest: 20 sec
moderate
4×12
Rest: 20 sec
moderate
4×12
Rest: 20 sec
moderate
4×12
Rest: 20 sec
moderate
4×10
Rest: 20 sec
moderate
4×10
Rest: 20 sec
moderate
4×10
Rest: 20 sec
moderate
4×10
Rest: 20 sec
moderate
4×10
Rest: 20 sec
moderate
4×10
Rest: 20 sec
moderate
4×10
Rest: 20 sec
moderate
> 17.01 T 1181 scores 850 kcal
Workout #2
70 min
4×15
Rest: 19 sec
moderate
4×12
Rest: 19 sec
moderate
4×12
Rest: 19 sec
moderate
4×12
Rest: 19 sec
moderate
4×20
Rest: 19 sec
moderate
4×12
Rest: 19 sec
moderate
4×12
Rest: 19 sec
moderate
4×12
Rest: 19 sec
moderate
4×10
Rest: 19 sec
moderate
4×10
Rest: 19 sec
moderate
4×10
Rest: 19 sec
moderate
4×10
Rest: 19 sec
moderate
4×10
Rest: 19 sec
moderate
4×10
Rest: 19 sec
moderate
4×10
Rest: 19 sec
moderate
> 17.61 T 1296 scores 930 kcal
Workout #3
69 min
4×15
Rest: 18 sec
moderate
4×12
Rest: 18 sec
moderate
4×12
Rest: 18 sec
moderate
4×12
Rest: 18 sec
moderate
4×20
Rest: 18 sec
moderate
4×12
Rest: 18 sec
moderate
4×12
Rest: 18 sec
moderate
4×12
Rest: 18 sec
moderate
4×10
Rest: 18 sec
moderate
4×10
Rest: 18 sec
moderate
4×10
Rest: 18 sec
moderate
4×10
Rest: 18 sec
moderate
4×10
Rest: 18 sec
moderate
4×10
Rest: 18 sec
moderate
4×10
Rest: 18 sec
moderate
> 18.28 T 1409 scores 1010 kcal

They picked up this program

Oct 30 14:05
Nov 17 11:15
Nov 11 10:42
Nov 18 09:44
Nov 17 07:36
Nov 17 09:37
Nov 5 20:31
Nov 6 17:30
Nov 13 22:17
Nov 12 07:26
Oct 31 17:45
Oct 26 19:13
Oct 30 10:19
Nov 9 23:55

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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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