Fat Burning » EXTRA-ABS. Special complex for Lean Body

Fat Burning » EXTRA-ABS. Special complex for Lean Body

Intermediate

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Автор программы

The content of of the program

1 «1»

Duration in days: 55 Amount of training days: 40 Rest days: 15
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)2-420 sec 10 sec
2Reverse Crunch (a)2-420 sec 10 sec
3Вертикальные «Ножницы» (a)2-420 sec 10 sec
4Air Bike (a)2-420 sec 10 sec
5Toe Touchers (a)2-420 sec 10 sec
6Jackknife Sit-Up (a)2-420 sec 10 sec
7Tuck Crunch (a)2-420 sec 10 sec
8Seated Flat Bench Leg Pull-In (a)2-420 sec 10 sec
2 day
1Hanging Pike 3-514-20 (+max) 90 sec
2Weighted Sit-Ups - With Bands 48-14 (+max) 120 sec
3Weighted Crunches 3Max 90 sec
4Вертикальные «Ножницы» 340 sec-80 sec (+max) 120 sec
3 day (rest)
4 day
1Ab Roller 4-516-20 (+max) 120 sec
2Superman 3-424-30 (+max) 120 sec
3Alternate Heel Touchers 3-424-30 (+max) 120 sec
4Планка 390 sec-180 sec (+max) 120 sec
5Tuck Crunch 1Max 120 sec
5 day
1Sit-Up (a)2-420 sec 10 sec
2Leg Pull-In (a)2-420 sec 10 sec
3Oblique Crunches - On The Floor (a)2-420 sec 10 sec
4Oblique Crunches - On The Floor (a)2-420 sec 10 sec
5Tuck Crunch (a)2-420 sec 10 sec
6Sit-Up (a)2-420 sec 10 sec
7Superman (a)2-420 sec 10 sec
8Bicycle Crunches (a)2-420 sec 10 sec
6 day
1Knee/Hip Raise On Parallel Bars 3-514-20 (+max) 90 sec
2Dumbbell Side Bend 412-16 (+max) 120 sec
3Weighted Sit-Ups - With Bands 48-14 (+max) 120 sec
4Plate Twist 3Max 90 sec
5Crunches 1Max 120 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 40 workouts

Workout #1
10 min
2×20 sec
Tempo:
X/X/X/X
Rest:
10 sec
heavy
2×20 sec
Tempo:
X/X/X/X
Rest:
10 sec
heavy
2×20 sec
Tempo:
X/X/X/X
Rest:
10 sec
heavy
2×20 sec
Tempo:
X/X/X/X
Rest:
10 sec
heavy
2×20 sec
Tempo:
X/X/X/X
Rest:
10 sec
heavy
2×20 sec
Tempo:
X/X/X/X
Rest:
10 sec
heavy
2×20 sec
Tempo:
X/X/X/X
Rest:
10 sec
heavy
2×20 sec
Tempo:
X/X/X/X
Rest:
10 sec
heavy
64 scores 50 kcal
Workout #2
36 min
3×14
Rest: 90 sec
heavy
4×8
Rest: 120 sec
very hard
3×20 max
Rest: 90 sec
to failure
3×40 sec
Rest: 120 sec
heavy
225 scores 160 kcal
Workout #3
50 min
4×11
Rest: 120 sec
very hard
3×30 max
Rest: 120 sec
to failure
4×24
Rest: 120 sec
very hard
3×90 sec
Rest: 120 sec
heavy
1×30 max
Rest: 120 sec
to failure
336 scores 240 kcal

They picked up this program

Nov 5 11:21
Dec 8 15:36
Sep 8 16:03
Oct 30 13:50
Mar 25 00:01
Dec 3 10:43
Nov 30 11:12
Oct 30 14:05
Aug 29 16:37
Aug 1 14:28
Dec 7 19:46
Dec 5 20:59
Jun 10 19:22
Nov 14 19:17
Nov 5 13:06
Dec 8 22:14
Oct 29 10:41
Nov 29 22:51
Oct 29 21:09

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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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.


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