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Weight Loss Macrocycle of Myofibrillar Hypertrophy by Pedro

By Myworkouts

Experience
Beginner (1-2 years)
Time
66 minutes/day
Good for
Fat Loss, Lose Weight, Tone Body
Equipment
Smith Machine, Row Cable Machine, Flat Bench, Triangle Lat/Low Row Attachment, Machine, Barbell, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Bodyweight, Back Hyperextension Bench
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description


Quads, Glutes, Lats, Chest, Triceps, Shoulders, Abs, Back (Lower)

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Smith Machine Squat demonstrationPlay Smith Machine Squat demonstration
1. Smith Machine Squat
3 sets, 14 reps, (rest 90s)
-70/75/80% 1RM -2/3 speed
Time between exercises: 60s
Show Alternative Exercises
Seated Cable Row▶
2. Seated Cable Row
3 sets, 12 reps, (rest 90s)
-70/75/80% 1RM -2/3 speed
Time between exercises: 60s
Show Alternative Exercises
Vertical Traction▶
3. Vertical Traction
3 sets, 12 reps, (rest 90s)
-70/75/80% 1RM -2/3 speed
Time between exercises: 60s
Show Alternative Exercises
Barbell Close-Grip Bench Press demonstrationPlay Barbell Close-Grip Bench Press demonstration
4. Barbell Close-Grip Bench Press
3 sets, 12 reps, (rest 90s)
-70/75/80% 1RM -2/3 speed
Time between exercises: 60s
Show Alternative Exercises
Lever Chest Press▶
5. Lever Chest Press
3 sets, 12 reps, (rest 90s)
-70/75/80% 1RM -2/3 speed
Time between exercises: 60s
Show Alternative Exercises
Cable Lateral Raise demonstrationPlay Cable Lateral Raise demonstration
6. Cable Lateral Raise
3 sets, 10 reps, (rest 90s)
-70/75/80% 1RM -2/3 speed
Time between exercises: 60s
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
7. Crunches
3 sets, 14 reps, (rest 90s)
-70/75/80% 1RM -2/3 speed
Time between exercises: 60s
Show Alternative Exercises
Hyperextension demonstrationPlay Hyperextension demonstration
8. Hyperextension
3 sets, 14 reps, (rest 90s)
-70/75/80% 1RM -2/3 speed
Time between exercises: 60s
Show Alternative Exercises

Date Created: Tue Oct 19 2021 13:13:28 GMT+0000 (Coordinated Universal Time)


Last Updated: Tue Oct 19 2021 13:13:28 GMT+0000 (Coordinated Universal Time)

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