|
Week 2 of 20
Off/Active recovery day.
So today was supposed to be an Off/Active Recovery day. I should have done a morning walk to keep the blood flowing in my legs, but I was not in the mood. So in the night I decided to chase the pump and kill my arms in a very quick arm-only-workout with trisets and supersets.
Just light wight and a massive pump.
Triset:
Wide grip curl: 3x10x20kg
Close grip curl: 3x10x20kg
Seated lying DB curl: 3x10x8kg
Superset
Standing hammer curl: 3x10x10kg
Standing DB single arm curl: 3x10x10kg
Superset
Seated barbbell preacher curl: 3x10x20kg
Overhead single arm cable curl: 3x10x10kg
Notes:
I will keep doing arm-only workouts on my recovery days.
|
2407 kcal
|
Líp: 38,59g | Prot: 106,30g | Carbs : 413,84g.
Pequeno Almoço: Banana Prata, Batata-Doce (sem Sal, no Forno com Casca, Cozido), Café com Açúcar. Almoço: Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras), Omelete ou Ovos Mexidos, Macarrão, Arroz Branco (Cozido), Feijão Preto Cozido. Jantar: Feijão Preto Cozido, Arroz Branco (Cozido), Gema de Ovo Cozida, Clara de Ovo Cozida, Batata Inglesa Cozida, Macarrão. Snacks/Outros: Banana Prata, Leite, Yoki Aveia em Flocos, Café com Açúcar, Mexerica. mais...
|
|