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Lower/abs
Compound Exercises
Pause Squat
Weight 52kg
Target Reps 10
Achieved Reps:10 10 10 15 10
Target Sets: 4
Achieved Sets: 5
Front Squat
Weight 52kg
Target Reps 8/10
Achieved Reps: 10 10 10 10 15
Target Sets: 4
Achieved Sets: 5
Deadlift
Weight 52kg
Target Reps 8/10
Achieved Reps: 10 10 10 10 10
Target Sets: 4
Achieved Sets: 5
Acessorry Work
Bulgarian Split Squat
Weight 10kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
DB Plie Squat
Weight 20kg/30kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
Glute Bridge
Weight 52kg
Target Reps 10
Achieved Reps: 12 12 12
Target Sets: 3
Achieved Sets: 3
Leg Ext
Weight 42kg
Target Reps 12
Achieved Reps: 12 12 12
Target Sets: 3
Achieved Sets: 3
Lying Leg Curls
Weight 44kg
Target Reps 12
Achieved Reps: 12 12 12
Target Sets: 3
Achieved Sets: 3
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2112 kcal
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Líp: 30,60g | Prot: 83,03g | Carbs : 385,75g.
Pequeno Almoço: Banana Prata, Leite (Leite Integral), Café com Açúcar, Batata-Doce (sem Sal, no Forno com Casca, Cozido). Almoço: Tomates, Peito de Frango, Banana Prata, Macarrão, Maçã, Feijão Preto, Arroz Branco (Cozido). Jantar: Peito de Frango, Omelete ou Ovos Mexidos, Banana Prata, Cenouras Cozidas, Batata Inglesa Cozida, Feijão Preto Cozido, Tomates. Snacks/Outros: Batata-Doce (sem Sal, no Forno com Casca, Cozido), Café com Açúcar. mais...
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