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Weight Loss Macrocycle of General Strength by Pedro

By Pedro Bernandes

Experience

Beginner (1-2 years)

Days per week

1 day

Time

89 minutes

Genders

Male

Goals

Fat Loss (Male)
Tone Body (Male)
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 coordenat

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Average Exertion

40%

Average Cardio Intensity

20%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

89 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 witch increases BMR (Basal Metabolic Rate). Full body workout to increase intra and inter major muscle coordenat

Show More

Equipment

Bodyweight, Dumbbell, Machine

Avg Exertion

40%

Workout Type

Full Body

Avg Cardio Intensity

20%

Week 1



ExerciseSetsRepsRestNotes
1. 45 Degree Leg Press12 - 15 sets2 reps60s
-70/75% 1RM -2/2 speed
2. Lying Leg Curls2 sets10 - 12 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. Standing Dumbbell Upright Row2 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, 1:08 PM


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

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