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Weight Loss Macrocycle of Resistance 2 by Pedro

By Pedro Bernandes

Experience
Beginner (1-2 years)
Time
77 minutes/day
Good for
Fat Loss, Lose Weight, Tone Body
Equipment
Barbell, Bodyweight, Cable, Dumbbell, Exercise Ball, Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
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. 

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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Day 1

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Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
1. Bodyweight Squat
2 sets, 15 reps, (rest 30s)
-60% 1RM -2/2 speed
Show Alternative Exercises
Seated Cable Row▶
2. Seated Cable Row
2 sets, 15 reps, (rest 30s)
-60% 1RM -2/2 speed
Show Alternative Exercises
Leg Curl (on stability ball) demonstrationPlay Leg Curl (on stability ball) demonstration
3. Leg Curl (on stability ball)
2 sets, 15 reps, (rest 30s)
-60% 1RM -2/2 speed
Show Alternative Exercises
Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
4. Close-Grip Bench Press
2 sets, 15 reps, (rest 30s)
-60% 1RM -2/2 speed
Show Alternative Exercises
Abominal Hip Thrust demonstrationPlay Abominal Hip Thrust demonstration
5. Abominal Hip Thrust
2 sets, 15 reps, (rest 30s)
-60% 1RM -2/2 speed
Show Alternative Exercises
Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
6. Standing Dumbbell Upright Row
2 sets, 15 reps, (rest 30s)
-60% 1RM -2/2 speed
Show Alternative Exercises
Thigh Adductor▶
7. Thigh Adductor
2 sets, 15 reps, (rest 30s)
-60% 1RM -2/2 speed
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
8. Barbell Deadlift
2 sets, 15 reps, (rest 30s)
-60% 1RM -2/2 speed
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
9. Plank
2 sets, 60s, (rest 30s)
-60% 1RM -2/2 speed
Show Alternative Exercises
Side Crunch With Leg Lift demonstrationPlay Side Crunch With Leg Lift demonstration
10. Side Crunch With Leg Lift
2 sets, 15 reps, (rest 30s)
-60% 1RM -2/2 speed -each side
Show Alternative Exercises

Date Created: 12/9/2018, UTC


Last Updated: 5/20/2020, UTC

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