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Upper
Compound Exercises
Bench Press
Weight 52kg/
Target Reps 8/10
Achieved Reps: 10x52kg/10x52kg/10x52kg
Dropset: 10x48kg/10x44kg/10x38kg/10x30kg
Bent Over Row
Weight Up to 52kg:
Target Reps 8/10
Achieved Reps: 10x44kg/10x52kg/10x52kg/10x52kg
Target Sets: 4
Standing Shoulder Press
Weight 30kg
Target Reps 10
Achieved Reps: 10 10 9
Target Sets: 4
Acessorry Work
Incline Bench Press
Weight 38kg:
Target Reps 8/10
Achieved Reps: 10 10 7
Target Sets: 3
Incline Flyes
Weight 5kg:
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Incline DB Skullcrusher
Weight 5kg/10kg plate
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Incline Lat to Front to Rear Raise
Weight 5kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Tricep Kickback
Weight 5kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Chest Supported Row
Weight 44kg
Target Reps 8/10
Achieved Reps: 10 10 10
Target Sets: 3
Tricep Pushdown
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Face Pull
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
V-Grip Pulldown
Weight 44kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Close Grip Curl
Weight 20kg
Target Reps 10
Achieved Reps: 10 10
Target Sets: 3
Standing Wide Barbell Curl
Weight up to 20kg:
Target Reps 10
Achieved Reps: 10 10
Target Sets: 3
Standing Barbell Curl
10x20kg
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2179 kcal
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Líp: 15,92g | Prot: 79,39g | Carbs : 444,47g.
Pequeno Almoço: Café com Açúcar, Batata-Doce (sem Sal, no Forno com Casca, Cozido), Banana Prata. Almoço: Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras), Banana Prata, Feijão Preto, Arroz Branco (Cozido), Macarrão, Peito de Frango. Jantar: Couve-Flor, Batata Inglesa Cozida, Ovo Pochê, Brócolis Cozidos (Cozinhado sem Gordura Adicionada), Banana Prata, Arroz Branco (Cozido), Peito de Frango, Feijão Preto Cozido. Snacks/Outros: Banana Prata, Café com Açúcar, Batata-Doce (sem Sal, no Forno com Casca, Cozido). mais...
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