Fat Burning » RELIEF-fest (for the relief of large muscle groups)

Fat Burning » RELIEF-fest (for the relief of large muscle groups)

Beginner
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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
1Barbell Rear Delt Row 314-18 55-120 sec
2Barbell Bench Press - Medium Grip 314-18 55-120 sec
3Close-Grip Front Lat Pulldown 314-18 55-120 sec
4Dumbbell Bench Press 314-18 55-120 sec
5One-Arm Dumbbell Row 314-18 55-120 sec
6Dumbbell Flyes 314-18 55-120 sec
2 day (rest)
3 day
1 Stiff-Legged Barbell Deadlift 314-18 55-120 sec
2Leg Press 314-18 55-120 sec
3Glute Ham Raise 314-18 55-120 sec
4Dumbbell Rear Lunge 314-18 55-120 sec
5Lying Leg Curls 314-18 55-120 sec
6Leg Extensions 314-18 55-120 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
45 min
3×14
Rest: 80 sec
heavy
3×14
Rest: 80 sec
heavy
3×14
Rest: 80 sec
heavy
3×14
Rest: 80 sec
heavy
3×14
Rest: 80 sec
heavy
3×14
Rest: 80 sec
heavy
> 6.72 T 1343 scores 940 kcal
Workout #2
45 min
3×14
Rest: 80 sec
heavy
3×14
Rest: 80 sec
heavy
3×14
Rest: 80 sec
heavy
3×14
Rest: 80 sec
heavy
3×14
Rest: 80 sec
heavy
3×14
Rest: 80 sec
heavy
> 11.09 T 1002 scores 700 kcal
Workout #3
40 min
3×16
Rest: 60 sec
heavy
3×16
Rest: 60 sec
heavy
3×16
Rest: 60 sec
heavy
3×16
Rest: 60 sec
heavy
3×16
Rest: 60 sec
heavy
3×16
Rest: 60 sec
heavy
> 7.15 T 1423 scores 1000 kcal

They picked up this program

Jan 28 19:17
May 5 01:31
Feb 16 19:44
Nov 29 23:43
Feb 5 10:33
Apr 10 13:41
Feb 27 14:45
Mar 26 05:10
Jun 2 20:07
Jan 26 01:04
Sep 12 21:39
Sep 7 15:20
May 14 15:58
Mar 5 20:34
Feb 22 21:02
Jun 9 22:19
Dec 28 17:01
Feb 14 19:04
Mar 27 13:19
Feb 27 16:18
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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.


Посмотрите, как мобильный ассистент
помогает вам во время тренировки