Fat Burning » Slim & Femininity: a relief with a focus on large muscles

Fat Burning » Slim & Femininity: a relief with a focus on large muscles

Beginner

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 «12 тренировок»

Duration in days: 23 Amount of training days: 12 Rest days: 11
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
1Leverage Incline Chest Press 312-16 45-75 sec
2Incline Dumbbell Press 312-16 45-75 sec
3Dumbbell Flyes 312-16 45-75 sec
4Bent Over Two-Dumbbell Row 312-16 45-75 sec
5Seated Cable Rows 312-16 45-75 sec
6Hyperextensions (Back Extensions) 312-16 45-75 sec
2 day (rest)
3 day
1Stiff-Legged Dumbbell Deadlift 312-16 45-75 sec
2Leg Press 312-16 45-75 sec
3Lying Leg Curls 312-16 45-75 sec
4Leg Extensions 312-16 45-75 sec
5One-Legged Cable Kickback 312-16 45-75 sec
6Cable Hip Adduction 312-16 45-75 sec
4 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
36 min
3×12
Rest: 50 sec
heavy
3×12
Rest: 50 sec
heavy
3×12
Rest: 50 sec
heavy
3×12
Rest: 50 sec
heavy
3×12
Rest: 50 sec
heavy
3×12
Rest: 50 sec
heavy
> 4.63 T 635 scores 460 kcal
Workout #2
36 min
3×12
Rest: 50 sec
heavy
3×12
Rest: 50 sec
heavy
3×12
Rest: 50 sec
heavy
3×12
Rest: 50 sec
heavy
3×12
Rest: 50 sec
heavy
3×12
Rest: 50 sec
heavy
> 8.42 T 493 scores 350 kcal
Workout #3
44 min
3×14
Rest: 75 sec
heavy
3×14
Rest: 75 sec
heavy
3×14
Rest: 75 sec
heavy
3×14
Rest: 75 sec
heavy
3×14
Rest: 75 sec
heavy
3×14
Rest: 75 sec
heavy
> 5.31 T 689 scores 500 kcal

They picked up this program

May 3 09:51
Jul 12 17:49
Oct 26 16:25
Jul 6 16:24
May 16 16:44
Oct 27 13:46
Feb 19 21:33
Jul 2 17:31
Jul 6 12:37
May 9 20:40
Apr 25 07:43
Apr 16 20:24
Apr 14 08:23
Apr 13 04:30
Jun 27 07:40
Apr 30 18:33
Apr 22 16:40
Apr 10 22:17
Apr 12 05:51

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