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Last Night's Workout: Chest/Triceps
Giant set
Dumbbell Bench Press: 5 sets of 30, 25, 20, 15, 10 reps
Incline Dumbbell Flyes: 5 sets of 30, 25, 20, 15, 10 reps
Cable Crossover: 5 sets of 30, 25, 20, 15, 10 reps
Giant set
Cable Crossover: 5 sets of 10, 15, 20, 25, 30 reps
Incline Dumbbell Flyes: 5 sets of 10, 15, 20, 25, 30 reps
Dumbbell Bench Press: 5 sets of 10, 15, 20, 25, 30 reps
Giant set
Triceps Pushdown - V-Bar Attachment: 5 sets of 30, 25, 20, 15, 10 reps
Triceps Overhead Extension with V-Bar: 5 sets of 30, 25, 20, 15, 10 reps
Triceps Pushdown - Rope Attachment: 5 sets of 30, 25, 20, 15, 10 reps
Giant set
Triceps Pushdown - Rope Attachment: 5 sets of 10, 15, 20, 25, 30 reps
Triceps Overhead Extension with V-Bar: 5 sets of 10, 15, 20, 25, 30 reps
Triceps Pushdown - V-Bar Attachment: 5 sets of 10, 15, 20, 25, 30 reps
Cardio: Elliptical
15-minute intervals: 3 min. easy, 1 min. hard
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2234 kcal
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Líp: 114,42g | Prot: 181,39g | Carbs : 127,00g.
Pequeno Almoço: Dymatize Nutrition Elite XT Rich Vanilla, Ralphs Whole Raw Almonds, Peanut Butter. Almoço: Peanut Butter, hannaford broccoli uncooked, Wal-Mart 93/7 Lean Ground Beef, Bush's Best Pinto Beans, Cooked Lentils (Fat Not Added in Cooking), Old El Paso Thick n' Chunky Salsa - Hot. Jantar: Dynasty Sesame Seed Oil, Giorgio Baby Bella Mushrooms, Green Peppers, Sweet Red Peppers, Zucchini, Al Fresco Sweet Italian Style Chicken Sausage (85g). Snacks/Outros: Archer Farms Raw Almonds Unsalted, Dymatize Nutrition Elite XT Rich Vanilla, Peanut Butter. mais...
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2565 kcal
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Exercício:
HIIT - 30 minutos, Descansar - 7 horas, Dormir - 8 horas, Trabalho de Escritório - 8 horas, Caminhar (Moderado) - 5/kph - 30 minutos. mais...
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