Weight Loss Macrocycle of Resistance 2 by Pedro

By Pedro Bernandes

	Beginner (1-2 years)
	70 minutes/day
	Fat Loss, Lose Weight, Tone Body
	Bodyweight, Row Cable Machine, Flat Bench, Triangle Lat/Low Row Attachment, Exercise Ball, Barbell, 2 x Dumbbell, Abduction/Adduction Machine Show More

Average Exertion

Average Cardio Intensity

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.

Description

Day 1

Exercise	Sets	Reps	Rest
1.Bodyweight Squat See Exercise Notes	2 sets	15 reps	30s
2.Seated Cable Row See Exercise Notes	2 sets	15 reps	30s
3.Ball Leg Curl See Exercise Notes	2 sets	15 reps	30s
4.Barbell Close-Grip Bench Press See Exercise Notes	2 sets	15 reps	30s
5.Abominal Hip Thrust See Exercise Notes	2 sets	15 reps	30s
6.Standing Dumbbell Upright Row See Exercise Notes	2 sets	15 reps	30s
7.Thigh Adductor See Exercise Notes	2 sets	15 reps	30s
8.Barbell Deadlift See Exercise Notes	2 sets	15 reps	30s
9.Plank See Exercise Notes	2 sets	60s	30s
10.Side Crunch With Leg Lift See Exercise Notes	2 sets	15 reps	30s

Date Created: 12/9/2018, UTC

Last Updated: 5/20/2020, UTC

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