Free personalized workout plan

Weight Loss Macrocycle of Resistance 2 by Pedro

By Pedro Bernandes

Experience

Beginner (1-2 years)

Days per week

1 day

Time

77 minutes

Genders

Goals

Fat Loss (Male)

Tone Body (Male)

Description

Metabolic gains. Alternate between Upper and Lower body increase's energy expenditure. Increase blood flow to the structures (muscle, bone and tendons) by augmenting the number of capillaries.

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Source

Equipment

Barbell, Bodyweight, Cable, Dumbbell, Exercise Ball, Machine

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

77 minutes

Genders

Days per week

1 day

Goals

Fat Loss (Male)

Tone Body (Male)

Description

Metabolic gains. Alternate between Upper and Lower body increase's energy expenditure. Increase blood flow to the structures (muscle, bone and tendons) by augmenting the number of capillaries.

Show More

Equipment

Barbell, Bodyweight, Cable, Dumbbell, Exercise Ball, Machine

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

Week 1

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Squat Prisoner Squat by David Kimmerle	2 sets	15 reps	30s	-60% 1RM -2/2 speed
2. Seated Cable Row ▶	2 sets	15 reps	30s	-60% 1RM -2/2 speed
3. Leg Curl (on stability ball) Swiss Ball Hamstring Curl by Hybrid Fitness	2 sets	15 reps	30s	-60% 1RM -2/2 speed
4. Close-Grip Bench Press ▶	2 sets	15 reps	30s	-60% 1RM -2/2 speed
5. Abominal Hip Thrust Abdominal Training Hip Thrusts by supermaine3215	2 sets	15 reps	30s	-60% 1RM -2/2 speed
6. Standing Dumbbell Upright Row DUMBBELL UPRIGHT ROW by Aesthetics Trainer	2 sets	15 reps	30s	-60% 1RM -2/2 speed
7. Thigh Adductor ▶	2 sets	15 reps	30s	-60% 1RM -2/2 speed
8. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	2 sets	15 reps	30s	-60% 1RM -2/2 speed
9. Plank The Core-Training Workout: Plank by ExperienceLifeMag	2 sets	60s	30s	-60% 1RM -2/2 speed
10. Side Crunch With Leg Lift Side Crunch Leg Lift Demo by AtYourDoorPT Alex	2 sets	15 reps	30s	-60% 1RM -2/2 speed -each side

Date Created: 12/9/18, 1:24 PM

Last Updated: 5/20/20, 2:21 AM

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