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Weight Loss Macrocycle of Myofibrillar Hypertrophy by Pedro

By Pedro Bernandes

Experience
Beginner (1-2 years)
Time
88 minutes/day | 1 day/week | 1 weeks
Good for
Men's Fat Loss, Men's Tone Body
Equipment
Barbell, Bodyweight, Cable, Machine, Smith Machine
Statistics
Average Carido Intensity
30%
Average Exertion
50%
Description

Morphological gains. Increase in muscle fibers by fiber ripping and muscle exhaustion (do the exercise untill you can not contract the muscles anymore). 

Just one exercise for the legs because usually overweighted people have developed leg muscles. 

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Day 1

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1. Smith Machine Squat
3 sets, 14, 12, 10 reps, (rest 90s)
-70/75/80% 1RM -2/3 speed
Show Alternative Exercises
2. Seated Cable Row
Seated Cable Row▶
3 sets, 12, 10, 8 reps, (rest 90s)
-70/75/80% 1RM -2/3 speed
Show Alternative Exercises
3. Vertical Traction
Vertical Traction▶
3 sets, 12, 10, 8 reps, (rest 90s)
-70/75/80% 1RM -2/3 speed
Show Alternative Exercises
4. Close-Grip Bench Press
3 sets, 12, 10, 8 reps, (rest 90s)
-70/75/80% 1RM -2/3 speed
Show Alternative Exercises
5. Lever Chest Press
Lever Chest Press▶
3 sets, 12, 10, 8 reps, (rest 90s)
-70/75/80% 1RM -2/3 speed
Show Alternative Exercises
6. Cable Lateral Raise
Cable Lateral Raise▶
3 sets, 10, 8, 6 reps, (rest 90s)
-70/75/80% 1RM -2/3 speed
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7. Crunches
Crunches▶
3 sets, 14, 12, 10 reps, (rest 90s)
-70/75/80% 1RM -2/3 speed
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8. Hyperextension
3 sets, 14, 12, 10 reps, (rest 90s)
-70/75/80% 1RM -2/3 speed
Show Alternative Exercises

Date Created: 12/9/2018, UTC


Last Updated: 9/12/2020, UTC

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