Weight Loss Macrocycle of Resistance by Pedro

By Pedro Bernandes

	Beginner (1-2 years)
	71 minutes/day
	Fat Loss, Lose Weight, Tone Body
	Bodyweight, Exercise Ball, Flat Bench, Abduction/Adduction Machine, Machine, 2 x Dumbbell, Barbell Show More

Average Exertion

Average Cardio Intensity

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.

Description

Day 1

Exercise	Sets	Reps	Rest
1.Bodyweight Squat See Exercise Notes	2 sets	15 reps	30s
2.Ball Leg Curl See Exercise Notes	2 sets	15 reps	30s
3.Abominal Hip Thrust See Exercise Notes	2 sets	15 reps	30s
4.Thigh Adductor See Exercise Notes	2 sets	15 reps	30s
5.Vertical Traction See Exercise Notes	2 sets	15 reps	30s
6.Leverage Chest Press See Exercise Notes	2 sets	15 reps	30s
7.Standing Dumbbell Upright Row See Exercise Notes	2 sets	15 reps	30s
8.Barbell Deadlift See Exercise Notes	2 sets	15 reps	60s
9.Crunches 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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