Free personalized workout plan

Weight Loss Macrocycle of Myofibrillar Hypertrophy by Pedro

By Pedro Bernandes

Experience

Beginner (1-2 years)

Days per week

1 day

Time

88 minutes

Genders

Goals

Fat Loss (Male)

Tone Body (Male)

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 us

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Source

Equipment

Barbell, Bodyweight, Cable, Machine, Smith Machine

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

88 minutes

Genders

Days per week

1 day

Goals

Fat Loss (Male)

Tone Body (Male)

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 us

Show More

Equipment

Barbell, Bodyweight, Cable, Machine, Smith Machine

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

Week 1

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Smith Machine Squat Quadriceps Exercises -- Wide Smith Machine Squat by Fitnessyard	3 sets	14, 12, 10 reps	90s	-70/75/80% 1RM -2/3 speed
2. Seated Cable Row ▶	3 sets	12, 10, 8 reps	90s	-70/75/80% 1RM -2/3 speed
3. Vertical Traction ▶	3 sets	12, 10, 8 reps	90s	-70/75/80% 1RM -2/3 speed
4. Close-Grip Bench Press ▶	3 sets	12, 10, 8 reps	90s	-70/75/80% 1RM -2/3 speed
5. Lever Chest Press ▶	3 sets	12, 10, 8 reps	90s	-70/75/80% 1RM -2/3 speed
6. Cable Lateral Raise ▶	3 sets	10, 8, 6 reps	90s	-70/75/80% 1RM -2/3 speed
7. Crunches ▶	3 sets	14, 12, 10 reps	90s	-70/75/80% 1RM -2/3 speed
8. Hyperextension ▶	3 sets	14, 12, 10 reps	90s	-70/75/80% 1RM -2/3 speed

Date Created: 12/9/18, 1:32 PM

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

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