|
Afternoon/night
#Deload
Shoulder\Biceps
Shoulder Press
Warm-up sets
1-10x20kg
2-10x20kg
3-10x20kg
1-8x30kg
2-4x36kg
3-2x36kg
4-4x30kg
5-10x26kg
Clean And Press
1-6x34kg
2-5x34kg
Push Press
1-10x30kg
2-10x30kg
3-7x34kg
4-4x34kg
Standing DB Press
1-5x14kg
2-8x12kg
3-10x10kg
Seated Shoulder Press
1-12x20kg
2-10x22kg
3-8x24kg
Seated DB Press
1-10x10kg
2-10x10kg
3-10x10kg
Lateral Raises
1-8x10kg
2-8x10kg
3-10x8kg
Lying Rear Delt Raise
1-10x8kg
2-10x8kg->(drop-set)10x5kg
3-10x8kg->(drop-set)10x5kg
Seated Rear Delt Raise
1-10x8kg->(drop-set)8x5kg (superset'd with front Raise)10x5kg)
2-10x8kg->(drop-set)10x5kg (superset'd with front Raise)8x5kg)
3-12x6kg->(drop-set)8x5kg (superset'd with front Raise)8x5kg)
Seated Lateral Raise
1-10x6kg
2-10x6kg
3-10x6kg
Biceps
Barbell Curl
1-8x20kg
2-12x14kg
3-10x14kg
Preacher
1-10x14kg
2-10x16kg
3-7x16kg
Close Grip Curl
1-10x14kg
2-10x16kg
3-8x16kg
Concentration Curl
1-12x8kg
2-12x8kg
Standing Preacher
1-8x10kg
2-8x10kg
3-6x8kg
Plate Curl
1-10x10kg
2-5x20kg
Finisher #1
MetCon
3 rounds for time of:
800km run
10 15kg DB Snatches (each arm)
20 AbMat Sit-ups
800km Run
12 FUCKING MINUTES
Finisher #2
Plank to Abs (Skateboard version)
3x12
|
3493 kcal
|
Líp: 48,92g | Prot: 126,49g | Carbs : 658,36g.
Pequeno Almoço: Mangas, Orégano, Omelete ou Ovos Mexidos, Batata Inglesa Cozida, Café com Açúcar, Brócolis Cozidos (Cozinhado sem Gordura Adicionada), Batata-Doce (sem Sal, no Forno com Casca, Cozido). Almoço: Batata-Doce (sem Sal, no Forno com Casca, Cozido), Alface, Omelete ou Ovos Mexidos, Couve-Flor, Pepino (Descascado), Banana Prata, Couve Refogada, Arroz Branco (Cozido), Feijão Preto, Molho de Pimenta, Pimentão Vermelho. Jantar: Pimentão Vermelho, Vagem Cozida, Café com Açúcar, Cenouras Cozidas, Macarrão, Feijão Preto Cozido, Arroz Branco (Cozido), Molho de Pimenta, Batata Doce Cozida, Omelete ou Ovos Mexidos. mais...
|
|