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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

Male

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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Equipment

Barbell, Bodyweight, Cable, Machine, Smith Machine

Average Exertion

50%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

88 minutes

Genders

Male

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

50%

Workout Type

Full Body

Avg Cardio Intensity

30%

Week 1



ExerciseSetsRepsRestNotes
1. Smith Machine Squat3 sets14, 12, 10 reps90s
-70/75/80% 1RM -2/3 speed
2. Seated Cable Row
Seated Cable Row
3 sets12, 10, 8 reps90s
-70/75/80% 1RM -2/3 speed
3. Vertical Traction
Vertical Traction
3 sets12, 10, 8 reps90s
-70/75/80% 1RM -2/3 speed
4. Close-Grip Bench Press
Close-Grip Bench Press
3 sets12, 10, 8 reps90s
-70/75/80% 1RM -2/3 speed
5. Lever Chest Press
Lever Chest Press
3 sets12, 10, 8 reps90s
-70/75/80% 1RM -2/3 speed
6. Cable Lateral Raise
Cable Lateral Raise
3 sets10, 8, 6 reps90s
-70/75/80% 1RM -2/3 speed
7. Crunches
Crunches
3 sets14, 12, 10 reps90s
-70/75/80% 1RM -2/3 speed
8. Hyperextension
Hyperextension
3 sets14, 12, 10 reps90s
-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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