Free personalized workout plan

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

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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Source

Equipment

Bodyweight, Cable, Machine

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

76 minutes

Genders

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

Workout Type

Full Body

Avg Cardio Intensity

Source

Week 1

Day 1

Exercise	Sets	Reps	Rest	Notes
1. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	2 sets	12 - 15 reps	60s	-70/75% 1RM -2/2 speed
2. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	2 sets	12 - 15 reps	60s	-70/75% 1RM -2/2 speed
3. Thigh Abductor Abductor Muscles Machine Exercise by AthleticQuickness	2 sets	10 - 12 reps	60s	-70/75% 1RM -2/2 speed
4. Thigh Adductor ▶	2 sets	10 - 12 reps	60s	-70/75% 1RM -2/2 speed
5. Vertical Traction ▶	2 sets	10 - 12 reps	60s	-70/75% 1RM -2/2 speed
6. Lever Chest Press ▶	2 sets	10 - 12 reps	60s	-70/75% 1RM -2/2 speed
7. Cable Lateral Raise ▶	2 sets	8 - 10 reps	60s	-70/75% 1RM -2/2 speed
8. Crunches ▶	2 sets	12 - 15 reps	60s	-70/75% 1RM -2/2 speed
9. Hyperextension ▶	2 sets	12 - 15 reps	60s	-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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