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Weight Loss Macrocycle of General Strength by Pedro

By Pedro Bernandes

Experience
Beginner (1-2 years)
Time
89 minutes/day | 1 day/week | 1 weeks
Good for
Men's Fat Loss, Men's Tone Body
Equipment
Bodyweight, Dumbbell, Machine
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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Week 1



ExerciseSetsRepsRest
1. 45 Degree Leg Press
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration

-70/75% 1RM -2/2 speed
12 - 15260s
2. Lying Leg Curls
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration

-70/75% 1RM -2/2 speed
210 - 1260s
3. Thigh Abductor
Thigh Abductor demonstrationPlay Thigh Abductor demonstration

-70/75% 1RM -2/2 speed
210 - 1260s
4. Thigh Adductor
Thigh Adductor

-70/75% 1RM -2/2 speed
210 - 1260s
5. Vertical Traction
Vertical Traction

-70/75% 1RM -2/2 speed
210 - 1260s
6. Lever Chest Press
Lever Chest Press

-70/75% 1RM -2/2 speed
210 - 1260s
7. Standing Dumbbell Upright Row
Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration

-70/75% 1RM -2/2 speed
28 - 1060s
8. Crunches
Crunches

-70/75% 1RM -2/2 speed
212 - 1560s
9. Hyperextension
Hyperextension demonstrationPlay Hyperextension demonstration

-70/75% 1RM -2/2 speed
212 - 1560s

Date Created: 12/9/2018, UTC


Last Updated: 9/12/2020, UTC

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