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Weight Loss Macrocycle of Resistance by Pedro

By Pedro Bernandes

Experience

Beginner (1-2 years)

Days per week

1 day

Time

78 minutes

Genders

Male

Goals

Fat Loss (Male)
Tone Body (Male)
Description

Metabolic gains. Increse blood flow to the structures (muscle, bone and tendons) by augmenting the number of capillaries. Training charecteristics: Full body workout with increase exercis

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Equipment

Barbell, Bodyweight, Dumbbell, Exercise Ball, Machine

Average Exertion

50%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

78 minutes

Genders

Male

Days per week

1 day

Goals

Fat Loss (Male)
Tone Body (Male)
Description

Metabolic gains. Increse blood flow to the structures (muscle, bone and tendons) by augmenting the number of capillaries. Training charecteristics: Full body workout with increase exercis

Show More

Equipment

Barbell, Bodyweight, Dumbbell, Exercise Ball, Machine

Avg Exertion

50%

Workout Type

Full Body

Avg Cardio Intensity

30%

Week 1



ExerciseSetsRepsRestNotes
1. Bodyweight Squat2 sets15 reps30s
-60% 1RM -2/2 speed
2. Leg Curl (on stability ball)2 sets15 reps30s
-60% 1RM -2/2 speed
3. Abominal Hip Thrust2 sets15 reps30s
-60% 1RM -2/2 speed
4. Thigh Adductor
Thigh Adductor
2 sets15 reps30s
-60% 1RM -2/2 speed
5. Vertical Traction
Vertical Traction
2 sets15 reps30s
-60% 1RM -2/2 speed
6. Lever Chest Press
Lever Chest Press
2 sets15 reps30s
-60% 1RM -2/2 speed
7. Standing Dumbbell Upright Row2 sets15 reps30s
-60% 1RM -2/2 speed
8. Barbell Deadlift2 sets15 reps60s
-60% 1RM -2/2 speed
9. Crunches
Crunches
2 sets60s30s
-60% 1RM -2/2 speed
10. Side Crunch With Leg Lift2 sets15 reps30s
-60% 1RM -2/2 speed -Each side

Date Created: 12/9/18, 1:13 PM


Last Updated: 5/20/20, 2:19 AM

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