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Upper
Compound Exercises
DB Bench Press
Weight 20kg
Target Reps 10 10 10 10
Achieved Reps: 10 10 10 10
Target Sets: 4
Seated DB Shoulder Press
Weight 12g
Target Reps 10
Achieved Reps: 10 10 10 10
Target Sets: 4
Chest Supported DB Rows
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10 10
Target Sets: 4
Acessorry Work
Decline Flyes
Weight 5kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Wide Lat Pulldown
Weight 44kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Tricep Pushdown
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
DB Curl
Weight 10kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Lying Rear Delt
Weight 5kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Dips
Weight 10kg
Target Reps 10
Achieved Reps: 10 10 (10x10kg)
Target Sets: 3
Bench Diamond Pushup
3x10
Incline DB bench
Weight 10kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Facepull
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Seated Lateral to Front Raise
Weight 5kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Decline DB Bench
Weight 10kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Finisher
DB curl (Blood flow restriction)
30x5kg
15x5kg
15x5kg
Deficit Elevated Push Up
2x10
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2435 kcal
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Líp: 28,18g | Prot: 87,47g | Carbs : 471,49g.
Pequeno Almoço: Maçã, Batata-Doce (sem Sal, no Forno com Casca, Cozido), Café com Açúcar. Almoço: Maçã, Couve-Flor, Feijão Preto, Arroz Branco (Cozido). Jantar: Maçã, Macarrão, Batata Inglesa Cozida, Cenouras Cozidas, Feijão Preto Cozido, Omelete ou Ovos Mexidos, Arroz Branco (Cozido). Snacks/Outros: Leite, Café com Açúcar, Batata-Doce (sem Sal, no Forno com Casca, Cozido). mais...
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