|
2x1 min straight plank
2x1 min side plank
30 + 25 Straight Leg Raise
20 + 15 + 15 Full Situps
10x Squats - 15kg (one side)
Leg press
60kgx6
80x6
100x6
120x6
Seated calf press
30 kg x 8
40 kg x 8
Leg (quad) extension
30kg x 6
35kg x 6(x2)
Shrugs 22.5kgx10
Deadlift
Bar+15 x 6
Bar+20 x 6
Side obliques
15 each side
|
2875 kcal
|
Líp: 75,28g | Prot: 164,39g | Carbs : 370,79g.
Pequeno Almoço: Pumpernickel Dark Rye Bread, Oats, MET-Rx XTREME Size-Up Gainer. Almoço: Brown Rice, Chicken Breast. Snacks/Outros: Morrisons Sunflower Seeds, Sun Valley Dry Roasted Peanuts. mais...
|
|