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
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2875 kcal
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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...
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