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Weight Loss Macrocycle of Resistance by Pedro

By Pedro Bernandes

Experience
Beginner (1-2 years)
Time
78 minutes/day
Good for
Fat Loss, Lose Weight, Tone Body
Equipment
Barbell, Bodyweight, Dumbbell, Exercise Ball, Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
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 exercise difficulty and instability compared to the last one to recruit as many muscles as possible. 

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Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
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
2 sets, 15 reps, (rest 30s)
-60% 1RM -2/2 speed
Show Alternative Exercises
Abominal Hip Thrust demonstrationPlay Abominal Hip Thrust demonstration
2 sets, 15 reps, (rest 30s)
-60% 1RM -2/2 speed
Show Alternative Exercises
Thigh Adductor
2 sets, 15 reps, (rest 30s)
-60% 1RM -2/2 speed
Show Alternative Exercises
Vertical Traction
2 sets, 15 reps, (rest 30s)
-60% 1RM -2/2 speed
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Lever Chest Press
2 sets, 15 reps, (rest 30s)
-60% 1RM -2/2 speed
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Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
2 sets, 15 reps, (rest 30s)
-60% 1RM -2/2 speed
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
2 sets, 15 reps, (rest 60s)
-60% 1RM -2/2 speed
Show Alternative Exercises
Crunches
2 sets, 60s, (rest 30s)
-60% 1RM -2/2 speed
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Side Crunch With Leg Lift demonstrationPlay Side Crunch With Leg Lift demonstration
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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