Fat Burning » Пятидневная на рельеф

Fat Burning » Пятидневная на рельеф

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 «20 тренировок»

Duration in days: 27 Amount of training days: 20 Rest days: 7
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
1Barbell Full Squat 512-20 68-180 sec
2Dumbbell Seated One-Leg Calf Raise 415 85-100 sec
3Leg Press 512-20 68-180 sec
4Pullups 412 85-100 sec
5Bent Over Barbell Row 415 85-100 sec
6One-Arm Dumbbell Row 412 68-80 sec
7Weighted Crunches 220 60-70 sec
8Crunches 220 60-70 sec
9Hanging Pike 418 43-50 sec
2 day
1Chin-Up 410 51-60 sec
2Barbell Curl 815-18 43-70 sec
3Alternate Hammer Curl 812-15 43-60 sec
4Concentration Curls 418 43-50 sec
5Подъём штанги перед собой 418 43-50 sec
6Front Two-Dumbbell Raise 418 51-60 sec
7Power Partials 415 51-60 sec
3 day
1Barbell Bench Press - Medium Grip 612-18 43-70 sec
2Close-Grip Barbell Bench Press 612-18 43-70 sec
3Barbell Incline Bench Press Medium-Grip 512-18 43-60 sec
4Dumbbell Flyes 410 43-50 sec
5Lying Close-Grip Barbell Triceps Extension Behind The Head 512 43-50 sec
6Triceps Pushdown 412 43-50 sec
7Weighted Crunches 418 55-65 sec
8Crunches 1Max 43-50 sec
9Decline Reverse Crunch 412 43-50 sec
4 day (rest)
5 day
1 412 68-80 sec
2Dumbbell Alternate Bicep Curl 410 43-50 sec
3Preacher Curl 410 43-50 sec
4Machine Preacher Curls 415 43-50 sec
5Reverse Barbell Curl 412 51-60 sec
6Palms-Up Barbell Wrist Curl Over A Bench 415 43-50 sec
7Seated One-Arm Dumbbell Palms-Down Wrist Curl 418 43-50 sec
6 day
1Stiff Leg Barbell Good Morning 415 55-65 sec
2Pullups 412 43-50 sec
3Close-Grip Front Lat Pulldown 412 51-60 sec
4Seated Cable Rows 412 51-60 sec
5Standing Military Press 410 47-55 sec
6Dumbbell Shrug 415 47-55 sec
7Seated Bent-Over Rear Delt Raise 415 43-50 sec
8Weighted Sit-Ups - With Bands 418 43-50 sec
9Crunches 1Max 43-50 sec
10Hanging Leg Raise 412 43-50 sec
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 20 workouts

Workout #1
92 min
1×20
Rest: 80 sec
easy
1×20
Rest: 120 sec
moderate
3×12
Rest: 180 sec
heavy
4×15
Rest: 100 sec
moderate
1×20
Rest: 80 sec
easy
1×20
Rest: 120 sec
moderate
3×12
Rest: 180 sec
heavy
4×12
Rest: 100 sec
moderate
4×15
Rest: 100 sec
moderate
4×12
Rest: 80 sec
moderate
2×20
Rest: 70 sec
heavy
2×20
Rest: 70 sec
moderate
4×18
Rest: 50 sec
moderate
> 14.07 T 799 scores 570 kcal
Workout #2
60 min
4×10
Rest: 60 sec
moderate
4×15
Rest: 70 sec
moderate
4×18
Rest: 50 sec
easy
4×12
Rest: 60 sec
heavy
4×15
Rest: 50 sec
easy
4×18
Rest: 50 sec
moderate
4×18
Rest: 60 sec
moderate
4×15
Rest: 60 sec
moderate
> 4.11 T 670 scores 480 kcal
Workout #3
70 min
1×18
Rest: 50 sec
easy
1×18
Rest: 55 sec
moderate
4×12
Rest: 70 sec
heavy
1×18
Rest: 50 sec
easy
1×18
Rest: 55 sec
moderate
4×12
Rest: 70 sec
heavy
1×18
Rest: 50 sec
easy
4×12
Rest: 60 sec
heavy
4×10
Rest: 50 sec
heavy
4×12
Rest: 50 sec
heavy
4×18
Rest: 65 sec
heavy
1×18 max
Rest: 50 sec
to failure
4×9
Rest: 50 sec
moderate
> 11.08 T 937 scores 670 kcal

They picked up this program

Nov 6 17:30
Nov 4 16:56
Nov 18 12:59
Oct 27 21:31
Nov 18 20:12

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

Similar programs

Search for program

Verified!
Mass Gain
Intermediate
12

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