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Biceps / Triceps / Shoulders
Superset 1
close grip bar curl
12x16kg
12x18kg
12x18kg
standing kickback
12x5kg
12x5kg
12x5kg
standing lat raises
12x5kg
12x5kg
12x5kg
superset 2
wide grip bar curl
10x18kg
10x18kg
11x18kg
seated kickback
12x5kg
12x5kg
12x5kg
seated front raise
12x5kg
12x5kg
12x5kg
superset 3
bar curl
12x20kg
12x20kg
12x20kg
plank kickback
12x5kg
12x5kg
12x5kg
superset 4
preacher
12x14kg
12x16kg
12x16kg
lat. raise one arm
12x8kg
12x8kg
12x8kg
bench dip
12xBW
12xBW
10x10kg
giant superset 1
standing DB curl
10x10kg
12x8kg
12x8kg
skull crusher
10x14kg
10x14kg
12x12kg
standing front raise
8x8kg
12x8kg
10x8kg
triceps bench press
10x14kg
15x12kg
15x16kg
giant superset 2
seated DB curl
12x8kg
12x8kg
12x8kg
rear delt bent over
8x5kg
8x5kg
8x5kg
seated lat raise
12x5kg
12x5kg
12x5kg
seated DB shoulder press
12x8kg
12x8kg
12x8kg
finisher #1
concentration curl
10x8kg
10x8kg
10x14kg
triceps ext behing the head
10x15kg
10x15kg
finisher #2
paralel bar triceps dips
8xBW
8xBW
8xBW
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3669 kcal
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Líp: 65,41g | Prot: 122,98g | Carbs : 656,38g.
Pequeno Almoço: Leite (Leite Integral), Batata-Doce (sem Sal, no Forno com Casca, Cozido), Café com Açúcar, Banana Prata. Almoço: Couve Refogada, Chuchu, Feijão Preto, Banana Prata, Macarrão, Arroz Branco (Cozido). Jantar: Couve Refogada, Ovo Pochê, Cenouras Cozidas, Leite Integral, Batata Doce Cozida, Arroz Branco (Cozido), Banana Prata, Macarrão, Molho de Pimenta, Batata Inglesa Cozida, Tomates, Chuchu (Fruta, com Sal, Escorrido, Fervido, Cozido), Gema de Ovo Cozida. Snacks/Outros: Café com Açúcar. mais...
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