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Upper
Compound Exercises
Bench Press
Weight 52kg
Target Reps 10
Achieved Reps: 10 10 10 10
Target Sets: 4
Shoulder Press
Weight 30g
Target Reps 10
Achieved Reps: 10 10 8 9
Target Sets: 4
Rows
Weight 52kg
Target Reps 10
Achieved Reps: 10 10 10 10
Target Sets: 4
Acessorry Work
Superset 1
Close Grip Floor Press
Weight 5kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Lat Raises
Weight 5kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Superset 2
Weighted Pushup
Weight 10kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Pullup
Target Reps 7
Achieved Reps: 8 8 7
Target Sets: 3
Superset 3
V-grip Lat Pulldown
Weight 40kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
DB SkullCrusher
Weight 5kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Giant set 1
Bar Curl
Weight 20kg
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
Close-Grip High Cable Curl
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Finisher
Facepulls
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
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2061 kcal
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Líp: 24,54g | Prot: 70,03g | Carbs : 400,44g.
Pequeno Almoço: Batata-Doce (sem Sal, no Forno com Casca, Cozido), Banana Prata, Café com Açúcar. Almoço: Maçã, Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras), Arroz Branco (Cozido), Feijão Preto. Jantar: Arroz Branco (Cozido), Feijão Preto Cozido, Batata Inglesa Cozida, Omelete ou Ovos Mexidos. Snacks/Outros: Leite, Café com Açúcar, Batata-Doce (sem Sal, no Forno com Casca, Cozido), Banana Prata. mais...
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