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afternoon
back\biceps\triceps
row
1-8x44kg
2-8x44kg
3-8x44kg
4-12x38kg
row under hand grip
1-10x44kg
2-10x44kg
3-10x44kg
4-12x38kg
t-bar row
1-10x38kg
2-10x38kg
3-10x38kg
4-10x38kg
t-bar row one arm
1-10x33kg
2-10x30kg
3-10x30kg
4-8x34kg
lying db row
1-10x20kg
2-10x20kg
3-10x20kg
4-10x20kg
db rows
1-10x20kg
2-8x24kg
3-12x18kg
4-12x14kg
superset 1
seated preacher curl -> standing kick back
1-10x18kg-------------> 12x5kg
2-10x18kg-------------> 12x5kg
3-10x18kg-------------> 12x5kg
4-10x22kg-------------> 12x5kg
superset 2
seated close grip preacher curl -> db skull crusher
1-10x22kg------------------------> 12x5kg
2-12x20kg------------------------> 12x5kg
3-8x20kg-------------------------> 12x5kg
4-10x20kg------------------------> 12x5kg
superset 3
standing wide grip curl-> lying kick back
1-10x18kg---------------> 12x5kg
2-10x20kg---------------> 12x5kg
3-8x22kg----------------> 12x5kg
4-10x20kg---------------> 15x5kg
standing db curl
1-10x10kg
2-10x10kg
3-10x10kg
4-10x10kg
Finisher 1
3 rounds for time of
300m run
time:4:56.32
Finisher 2
Pull-up
3x6-6-5
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4458 kcal
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Líp: 74,56g | Prot: 200,61g | Carbs : 773,05g.
Pequeno Almoço: Leite (Leite Integral), Banana Prata, Café com Açúcar, Batata-Doce (sem Sal, no Forno com Casca, Cozido). Almoço: Purê de Batata, Pepino (Descascado), Couve-Flor, Macarrão, Feijão Preto, Arroz Branco (Cozido). Jantar: Purê de Batatas (Leite Integral e com Margarina), Couve-Flor, Pimentão Vermelho, Leite Integral, Batata Doce Cozida, Omelete ou Ovos Mexidos, Peito de Frango, Banana Prata, Arroz Branco (Cozido), Cenouras Cozidas, Café com Açúcar, Feijão Preto Cozido. Snacks/Outros: Café com Açúcar. mais...
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