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bro sesh all the way with supersets bis and tris rest period: 30 jump ropes and abs exercise afternoon superset 1 seated db curl 10x10kg 10x10kg 10x12kg standing kickback 10x5kg 10x5kg 10x5kg 12xV sit ups 30 jump ropes/double unders superset 2 concentration curl 10x10kg 10x10kg 10x10kg standing plate triceps ext 12x10kg 12x10kg 12x10kg 12 leg raise 30 jump rope/double under superset 3 hammer curl 10x10kg 10x10kg 10x10kg plate skullcrusher 12x10kg 12x10kg 12x10kg 12 bench leg tuck 30 jump rope/double under superset 4 wide grip curl 10x20kg 10x20kg 10x20kg lying kickback 12x5kg 10x5kg 12x5kg 12 crunch feet on the bench 30 jump rope/double under superset 5 close grip curl 10x22kg 10x22kg 10x22kg lying db triceps ext 12x5kg 12x5kg 12x5kg 12 bench crunch twist 30 jump rope/double under superset 6 preacher 8x20kg 8x20kg 8x20kg close grip bench press 10x40kg 10x40kg 10x40kg 30 jump rope/double under Finisher 3 rounds for time of 300m run: 5:10.53 Soundtrack
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3943 kcal
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Líp: 44,26g | Prot: 149,34g | Carbs : 762,06g.
Pequeno Almoço: Leite (Leite Integral), Brócolis Cozidos (Cozinhado sem Gordura Adicionada), Banana Prata, Batata-Doce (sem Sal, no Forno com Casca, Cozido), Café com Açúcar. Almoço: Quiabo Cozido, Arroz Branco (Cozido), Banana Prata, Feijão Preto. Jantar: Macarrão, Leite Integral, Banana Prata, Arroz Branco (Cozido), Cenouras Cozidas, Feijão Preto Cozido, Café com Açúcar, Omelete ou Ovos Mexidos, Couve-Flor, Batata Inglesa Cozida. Snacks/Outros: Café com Açúcar, Batata-Doce (sem Sal, no Forno com Casca, Cozido), Banana Prata. mais...
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Histórico de Peso de williamcastro alves
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