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Week 4 of (now 22)
Back Squat (Power/Speed day)
Load: 50%1RM
Weight: 70kg
Rep range: 6
Reps: 6x6x6x6
Sets: 4
Bench Press (Hypertrophy Day) (Forced mini-deload)
Load: 70% 1RM
Weight: 60kg then 2x54kg
Rep range: 8
Reps: 4x8x8
Sets: 3
Deadlift (Power/Speed day)
Load: 50%1RM
Weight: 110kg
Rep range: 6
Reps: 6x6x6x6
Sets: 4
Accessory work
Superset
DB Bench Press
Weight: 24kg
Range: 10
Reps: 10x10x10
Sets: 3
Landmine Chest Press
Weight: 40kg
Range: 10
Reps: 10x10x10
Sets: 3
Superset
Tricep Pushdown
Weight: 20kg
Range: 10
Reps: 12x12x12
Sets: 3
Barbbell Standing Tricep Ext
Weight: 15kg
Range: 10
Reps: 12x12x12
Sets: 3
Superset
Cabe Overhead Tricep Ext
Weight: 15kg
Range: 10
Reps: 12x12x12
Sets: 3
Tricep Rope Pushdown
Weight: 15kg
Range: 10
Reps: 12x12x12
Sets: 3
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3594 kcal
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Líp: 84,47g | Prot: 189,14g | Carbs : 519,77g.
Pequeno Almoço: Batata-Doce (sem Sal, no Forno com Casca, Cozido), Café com Açúcar, Leite (Leite Integral), Banana Prata, Yoki Aveia em Flocos Finos, Café com Açúcar. Almoço: Laranjas, Mexerica, Gema de Ovo Cozida, Banana Frita, Macarrão, Arroz Branco (Cozido), Feijão Preto Cozido, Peito de Frango. Jantar: Clara de Ovo Cozida, Gema de Ovo Cozida, Arroz Branco (Cozido), Feijão Preto Cozido, Macarrão, Peito de Frango no Forno, Grelhado ou Assado. Snacks/Outros: Batata-Doce (sem Sal, no Forno com Casca, Cozido), Café com Açúcar. mais...
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