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Leg
Afternoon/Night
Pause Skwaats
1/10x52kg
2/10x52kg
3/10x52kg
4/10x52kg
5/10x52kg [starting from the bottom part]
Front Skwaats
1/8x52kg
2/8x44kg
3/8x44kg
Clean progression
3 sets of lots of cleans
Goodmornings
1/10x30kg
2/10x30kg
3/10x30kg
RDL
1/10x30kg
2/10x30kg
3/10x30kg
Glute Bridges
1/10x52kg
2/10x52kg
3/10x52kg
Calf Raise
1/12x44kg
2/12x44kg
3/12x44kg
Leg Ext
1/15x42kg
2/15x42kg
3/15x42kg
4/15x42kg
Hams
1/12x42kg
2/12x42kg
3/12x42kg
4/12x42kg
SOUNDTRACK
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1731 kcal
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Líp: 15,97g | Prot: 61,18g | Carbs : 337,72g.
Pequeno Almoço: Café com Açúcar, Batata-Doce (sem Sal, no Forno com Casca, Cozido), Brócolis Cozidos (Cozinhado sem Gordura Adicionada). Almoço: Ovo Frito, Couve-Flor, Cenouras Cozidas, Feijão Preto, Macarrão, Arroz Branco (Cozido). Snacks/Outros: Batata-Doce (sem Sal, no Forno com Casca, Cozido), Café com Açúcar. mais...
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