Weight Loss Macrocycle of Resistance 2 by Pedro

Google Sheet Workout Export

By Pedro Bernandes

Experience Beginner (1-2 years)
Time 70 minutes/day
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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30%

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. 

Full body workout with increase exercise difficulty and instability compared to the last one to recruit as many muscles as possible. 

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Description



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Bodyweight Squat

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2 sets15 reps30s
2.Seated Cable Row

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2 sets15 reps30s
3.Ball Leg Curl

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2 sets15 reps30s
4.Barbell Close-Grip Bench Press

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2 sets15 reps30s
5.Abominal Hip Thrust

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2 sets15 reps30s
6.Standing Dumbbell Upright Row

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2 sets15 reps30s
7.Thigh Adductor

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2 sets15 reps30s
8.Barbell Deadlift

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2 sets15 reps30s
9.Plank

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2 sets60s30s
10.Side Crunch With Leg Lift

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2 sets15 reps30s

Date Created: 12/9/2018, UTC


Last Updated: 5/20/2020, UTC





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