Fat Burning » Relief and Mass: Split + fullbody for experienced
Experienced
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The content of of the program
1 «12 тренировок (1 цикл)»
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) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Dumbbell Bench Press | 4 | 8-12 | 70-90 sec |
| 2 | Barbell Incline Bench Press Medium-Grip | 3 | 8-12 | 80-90 sec |
| 3 | Dips - Triceps Version | 3 | 12-18 (+max) | 70 sec |
| 4 | Lying Close-Grip Barbell Triceps Extension Behind The Head | 3 | 8-12 | 80-90 sec |
| 5 | Crunches | 3 | 12-18 (+max) | 70 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Подтягивания широким хватом к груди | 4 | 8-12 | 70-90 sec |
| 2 | Seated Cable Rows | 3 | 8-12 | 80-90 sec |
| 3 | One-Arm Dumbbell Row | 3 | 8-12 | 80-90 sec |
| 4 | Barbell Curl | 3 | 8-12 | 80-90 sec |
| 5 | Crunches | 3 | 12-18 (+max) | 70 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Leg Press | 4 | 8-12 | 70-90 sec |
| 2 | Leg Extensions | 3 | 8-12 | 80-90 sec |
| 3 | Lying Leg Curls | 3 | 8-12 | 80-90 sec |
| 4 | Standing Military Press | 4 | 8-12 | 70-90 sec |
| 5 | Power Partials | 3 | 8-12 | 80-90 sec |
| 6 | Crunches | 3 | 12-18 (+max) | 70 sec |
| 6 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
2 «12 тренировок (2 цикл)»
Amount of training days: 12
Rest days: 11
Table scrolls horizontally
| # | Exercise (superset) | Sets | Reps | Rest between sets |
|---|---|---|---|---|
| 1 day | ||||
| 1 | Leg Press | 3 | 15-20 | 180 sec |
| 2 | Seated Cable Rows | 3 | 15-20 | 180 sec |
| 3 | Dips - Triceps Version | 2 | 15-20 | 180 sec |
| 4 | Machine Shoulder (Military) Press | 2 | 15-20 | 180 sec |
| 5 | Reverse Cable Curl | 2 | 15-20 | 180 sec |
| 6 | Triceps Pushdown | 2 | 15-20 | 180 sec |
| 7 | Планка | 3 | 60 sec | 40 sec |
| 2 day (rest) | ||||
| 3 day | ||||
| 1 | Smith Machine Squat | 3 | 15-20 | 180 sec |
| 2 | Seated Calf Raise | 2 | 20-25 | 70-90 sec |
| 3 | Close-Grip Front Lat Pulldown | 3 | 15-20 | 180 sec |
| 4 | Dumbbell Flyes | 3 | 15-20 | 180 sec |
| 5 | Разведение рук с гантелями в стороны в наклоне | 2 | 15-20 | 180 sec |
| 6 | Dumbbell Alternate Bicep Curl | 2 | 15-20 | 180 sec |
| 7 | Decline Crunch | 3 | 15-20 (+max) | 70 sec |
| 4 day (rest) | ||||
| 5 day | ||||
| 1 | Dumbbell Lunges | 4 | 8-10 | 90-120 sec |
| 2 | Подтягивания широким хватом к груди | 3 | 15-20 (+max) | 70 sec |
| 3 | Barbell Incline Bench Press Medium-Grip | 3 | 15-20 | 180 sec |
| 4 | Barbell Curl | 3 | 15-20 | 180 sec |
| 5 | Bench Dips | 3 | 15-20 | 180 sec |
| 6 | Hanging Leg Raise | 3 | 15-20 (+max) | 70 sec |
| 6 day (rest) | ||||
Training intensity for each exercise ( what is it ?)
Example 3 of 12 workouts
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Как тренироваться с Atletiq.com?
- Зарегистрируйтесь в сервисе Atletiq.com
- Активируйте подходящую вам программу в каталоге или создайте свою собственную.
- 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.
