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Weight Loss Macrocycle of Resistance 2 by Pedro

By Pedro Bernandes

Experience

Beginner (1-2 years)

Time

77 minutes/day | 1 day/week | 1 weeks

Good for

Men's Fat Loss, Men's Tone Body

Equipment

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

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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Week 1

Day 1

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

Date Created: 12/9/2018, UTC

Last Updated: 5/20/2020, UTC

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