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Afternoon
Shoulder/biceps/triceps
superset 1
shoulder press --> single arm lat. raise
1-12x20kg -------> 12x5kg
2-12x28kg -------> 12x5kg
3-5x34kg -------> 12x5kg
4-6x40kg -------> 8x10kg
preacher DB curl
1-8x10kg
2-6x10
3-10/8x10kg
superset 2
standing kickback --> rear delt raise --> front raise
1-12x8kg -----------> 12x5kg -----------> 10x8kg
2-12x5kg -----------> 12x5kg -----------> 12x5kg
3-12x5kg -----------> 12x5kg -----------> 12x5kg
superset 3
lying kickback --> seated lat. raise --> lying rear delt
1-12x5kg -----------> 12x5kg -----------> 12x5kg
2-12x5kg -----------> 12x5kg -----------> 12x5kg
3-12x5kg -----------> 12x5kg -----------> 12x5kg
superset 4
DB snatches --------> DB swing --> barbell wide grip curl
1-6x20kg -----------> 12x20kg ---> 10x18kg
2-6x20kg -----------> 12x20kg ---> 8x20kg
3-6x20kg -----------> 12x20kg ---> 8x20kg
superset 5
close grip curl --> DB skullcrusher --> seated kickback
1-10x20kg --------> 12x5kg -----------> 12x5kg
2-10x20kg --------> 12x5kg -----------> 12x5kg
3-8x22kg --------> 12x5kg -----------> 12x5kg
superset 6
barbell curl ---> seated rear delt --> bench dip
1-8x22kg -------> 12x5kg ------------> 10x10kg
2-8x22kg -------> 12x5kg ------------> 10x10kg
3-8x22kg -------> 12x5kg ------------> 10x10kg
finisher 1
3 rounds for time of
300m run.
time: 4:49,75
finisher 2
parallel-bar dips --> chin-ups
3x8 ----------------> 3x6
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3954 kcal
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Líp: 59,12g | Prot: 170,92g | Carbs : 692,85g.
Pequeno Almoço: Leite (Leite Integral), Banana Prata, Batata-Doce (sem Sal, no Forno com Casca, Cozido), Café com Açúcar. Almoço: Taioba, Pepino (Descascado), Feijão Carioca Cozido, Banana Prata, Macarrão, Arroz Branco (Cozido). Jantar: Vagem Cozida, Feijão Carioca Cozido, Leite Integral, Macarrão, Arroz Branco (Cozido), Omelete ou Ovos Mexidos, Batata Inglesa Cozida, Batata Doce Cozida, Cenouras Cozidas, Café com Açúcar, Banana Prata, Peito de Frango. Snacks/Outros: Café com Açúcar. mais...
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