Weight Loss Macrocycle of General Strength by Pedro

By Pedro Bernandes

	Beginner (1-2 years)
	65 minutes/day
	Tone Body, Lose Weight, Fat Loss
	45 Degree Leg Press Machine, Lying Leg Curl Machine, Abduction/Adduction Machine, Machine, 2 x Dumbbell, Bodyweight, Back Hyperextension Bench Show More

Average Exertion

Average Cardio Intensity

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.

Description

Day 1

Exercise	Sets	Reps	Rest
1.45 Degree Leg Press See Exercise Notes	2 sets	12-15 reps	60s
2.Lying Leg Curls See Exercise Notes	2 sets	10-12 reps	60s
3.Thigh Abductor See Exercise Notes	2 sets	10-12 reps	60s
4.Thigh Adductor See Exercise Notes	2 sets	10-12 reps	60s
5.Vertical Traction See Exercise Notes	2 sets	10-12 reps	60s
6.Leverage Chest Press See Exercise Notes	2 sets	10-12 reps	60s
7.Standing Dumbbell Upright Row See Exercise Notes	2 sets	8-10 reps	60s
8.Crunches See Exercise Notes	2 sets	12-15 reps	60s
9.Hyperextension See Exercise Notes	2 sets	12-15 reps	60s

Date Created: 12/9/2018, UTC

Last Updated: 5/20/2021, UTC

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