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Weight Loss Macrocycle of General Strength by Pedro

By Pedro Bernandes

Experience
Beginner (1-2 years)
Time
76 minutes/day
Good for
Fat Loss, Lose Weight, Tone Body
Equipment
Bodyweight, Dumbbell, Machine
Statistics
Average Cardio Intensity
20%
Average Exertion
40%
Description

Morphological gains. Increase in muscle strength by recruiting more muscle fibers witch increases BMR (Basal Metabolic Rate). 

Full body workout to increase intra and inter major muscle coordenation. The increasement of the BMR promotes higher general energy expenditure. 

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45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
2 sets, 12 - 15 reps, (rest 60s)
-70/75% 1RM -2/2 speed
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
2 sets, 10 - 12 reps, (rest 60s)
-70/75% 1RM -2/2 speed
Show Alternative Exercises
Thigh Abductor demonstrationPlay Thigh Abductor demonstration
2 sets, 10 - 12 reps, (rest 60s)
-70/75% 1RM -2/2 speed
Show Alternative Exercises
Thigh Adductor
2 sets, 10 - 12 reps, (rest 60s)
-70/75% 1RM -2/2 speed
Show Alternative Exercises
Vertical Traction
2 sets, 10 - 12 reps, (rest 60s)
-70/75% 1RM -2/2 speed
Show Alternative Exercises
Lever Chest Press
2 sets, 10 - 12 reps, (rest 60s)
-70/75% 1RM -2/2 speed
Show Alternative Exercises
Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
2 sets, 8 - 10 reps, (rest 60s)
-70/75% 1RM -2/2 speed
Show Alternative Exercises
Crunches
2 sets, 12 - 15 reps, (rest 60s)
-70/75% 1RM -2/2 speed
Show Alternative Exercises
Hyperextension demonstrationPlay Hyperextension demonstration
2 sets, 12 - 15 reps, (rest 60s)
-70/75% 1RM -2/2 speed
Show Alternative Exercises

Date Created: 12/9/2018, UTC


Last Updated: 5/20/2021, UTC

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