Fat Burning » Split: 4 days a week for Lean Body

Fat Burning » Split: 4 days a week for Lean Body

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The content of of the program

1 «16 тренировок»

Duration in days: 31 Amount of training days: 16 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
1Incline Dumbbell Press 38-15 70-80 sec
2Incline Dumbbell Flyes 38-15 70-80 sec
3Cable Crossover 315-20 60-70 sec
4Decline Barbell Bench Press 410-15 70-80 sec
5Power Partials 315-20 60-70 sec
6Reverse Machine Flyes 315-20 60-70 sec
7Dumbbell Shoulder Press 410-15 70-80 sec
8Upright Barbell Row 38-15 70-80 sec
2 day (rest)
3 day
1Leg Extensions 415-20 70-80 sec
2Barbell Full Squat 56-10 70-90 sec
3Narrow Stance Leg Press 410-15 70-80 sec
4Dumbbell Lunges 315-20 60-70 sec
5Front Barbell Squat 38-15 70-80 sec
6Lying Leg Curls 410-15 70-80 sec
7Barbell Deadlift 38-15 70-80 sec
8Standing Calf Raises 410-15 70-80 sec
4 day (rest)
5 day
1Triceps Pushdown - Rope Attachment 38-15 70-80 sec
2Close-Grip Barbell Bench Press 410-15 70-80 sec
3Lying Close-Grip Barbell Triceps Extension Behind The Head 38-15 70-80 sec
4Crunches 410-15 70-80 sec
5Hanging Leg Raise 38-15 70-80 sec
6Burpee 410-15 70-80 sec
6 day (rest)
7 day
1Подтягивания широким хватом к груди 3-412-20 (+max) 70-80 sec
2Wide-Grip Lat Pulldown 38-15 70-80 sec
3Seated Cable Rows 410-15 70-80 sec
4Bent Over Barbell Row 410-15 70-80 sec
5Barbell Shrug 56-10 70-90 sec
6Hyperextensions (Back Extensions) 56-10 70-90 sec
7Barbell Curl 38-15 70-80 sec
8One Arm Dumbbell Preacher Curl 410-15 70-80 sec
8 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 16 workouts

Workout #1
57 min
3×8
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
3×20
Rest: 60 sec
heavy
4×10
Rest: 70 sec
heavy
3×20
Rest: 60 sec
heavy
3×20
Rest: 60 sec
heavy
4×10
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
> 7.1 T 1588 scores 1120 kcal
Workout #2
62 min
4×15
Rest: 70 sec
heavy
5×8
Rest: 70 sec
heavy
4×10
Rest: 70 sec
heavy
3×20
Rest: 60 sec
heavy
3×8
Rest: 70 sec
heavy
4×10
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
4×10
Rest: 70 sec
heavy
> 16.57 T 1491 scores 1050 kcal
Workout #3
45 min
3×8
Rest: 70 sec
heavy
4×10
Rest: 70 sec
heavy
4×10
Rest: 70 sec
heavy
3×8
Rest: 70 sec
heavy
4×8
Rest: 70 sec
heavy
> 2.71 T 939 scores 660 kcal

They picked up this program

Mar 27 15:59
Mar 24 13:28
Jul 29 22:34
Jun 7 16:26
Feb 17 19:16
Jun 9 21:06
Jan 23 00:43
Nov 28 13:28
Oct 19 22:37
Apr 12 16:39
Dec 12 06:06
Nov 11 00:48
Oct 7 11:41
Sep 28 22:07
Aug 30 00:50
Apr 4 20:01
Jul 12 18:47
Jan 19 12:17
Mar 22 01:00
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