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Afternoon/Night
Back
Pullups
7/7/6
Chest Supported Row
Weight 38kg/44kg/48kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
Chest Supported DB Row
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
One Arm DB Row
Weight 30kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
V grip Lat Pulldown
Weight 40kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
Wide Grip Lat Pulldown
Weight 40kg
Target Reps 10 10 10 10
Achieved Reps:
Target Sets: 3
Achieved Sets: 3
Close Grip Lat Pulldown
Weight 40kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
Rope Straight Arm Lat Pulldown
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
Facepulls
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
Superset Finisher
One Arm Lat Pulldown
Weight 20kg
Target Reps 10
Achieved Reps: 10 10
Target Sets: 3
Achieved Sets: 2
DB Pullover
Weight 15kg
Target Reps 10
Achieved Reps: 10 10
Target Sets: 3
Achieved Sets: 2
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3186 kcal
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Líp: 16,93g | Prot: 108,24g | Carbs : 672,27g.
Pequeno Almoço: Café com Açúcar, Banana Prata, Batata-Doce (sem Sal, no Forno com Casca, Cozido), Maçã. Almoço: Pimentão Verde, Pepino (Descascado), Batata Inglesa Cozida, Arroz Branco (Cozido). Jantar: Couve-Flor, Arroz Branco (Cozido), Macarrão, Banana Prata, Omelete ou Ovos Mexidos, Batata Inglesa Cozida, Feijão Preto Cozido. Snacks/Outros: Maçã, Café com Açúcar, Banana Prata, Batata-Doce (sem Sal, no Forno com Casca, Cozido). mais...
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