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Weight Loss Macrocycle of General Strength 2 by Pedro

By Pedro Bernandes

Experience

Beginner (1-2 years)

Days per week

1 day

Time

76 minutes

Genders

Male

Goals

Fat Loss (Male)
Tone Body (Male)
Description

Morphological gains. Increase in muscle strength by recruiting more muscle fibers. Full body workout to increase intra and inter major muscle coordenation. The increasement of the BMR promotes h

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Equipment

Bodyweight, Cable, Machine

Average Exertion

40%

Average Cardio Intensity

20%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

76 minutes

Genders

Male

Days per week

1 day

Goals

Fat Loss (Male)
Tone Body (Male)
Description

Morphological gains. Increase in muscle strength by recruiting more muscle fibers. Full body workout to increase intra and inter major muscle coordenation. The increasement of the BMR promotes h

Show More

Equipment

Bodyweight, Cable, Machine

Avg Exertion

40%

Workout Type

Full Body

Avg Cardio Intensity

20%

Week 1



ExerciseSetsRepsRestNotes
1. 45 Degree Leg Press2 sets12 - 15 reps60s
-70/75% 1RM -2/2 speed
2. Lying Leg Curls2 sets12 - 15 reps60s
-70/75% 1RM -2/2 speed
3. Thigh Abductor2 sets10 - 12 reps60s
-70/75% 1RM -2/2 speed
4. Thigh Adductor
Thigh Adductor
2 sets10 - 12 reps60s
-70/75% 1RM -2/2 speed
5. Vertical Traction
Vertical Traction
2 sets10 - 12 reps60s
-70/75% 1RM -2/2 speed
6. Lever Chest Press
Lever Chest Press
2 sets10 - 12 reps60s
-70/75% 1RM -2/2 speed
7. Cable Lateral Raise
Cable Lateral Raise
2 sets8 - 10 reps60s
-70/75% 1RM -2/2 speed
8. Crunches
Crunches
2 sets12 - 15 reps60s
-70/75% 1RM -2/2 speed
9. Hyperextension
Hyperextension
2 sets12 - 15 reps60s
-70/75% 1RM -2/2 speed

Date Created: 12/9/18, 1:19 PM


Last Updated: 9/12/20, 9:37 PM

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