Weight Loss Macrocycle of Myofibrillar Hypertrophy by Pedro

By Pedro Bernandes

	Beginner (1-2 years)
	74 minutes/day
	Fat Loss, Lose Weight, Tone Body
	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 Show More

Average Exertion

Average Cardio Intensity

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.

Description

Day 1

Exercise	Sets	Reps	Rest
1.Smith Machine Squat See Exercise Notes	3 sets	14 reps	90s
2.Seated Cable Row See Exercise Notes	3 sets	12 reps	90s
3.Vertical Traction See Exercise Notes	3 sets	12 reps	90s
4.Barbell Close-Grip Bench Press See Exercise Notes	3 sets	12 reps	90s
5.Leverage Chest Press See Exercise Notes	3 sets	12 reps	90s
6.Cable Lateral Raise See Exercise Notes	3 sets	10 reps	90s
7.Crunches See Exercise Notes	3 sets	14 reps	90s
8.Hyperextension See Exercise Notes	3 sets	14 reps	90s

Date Created: 12/9/2018, UTC

Last Updated: 9/12/2020, UTC

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