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Full: Week 8
Block: Hypertrophy
Week 2 (26 june to 1 July)
Main lifts: 65%
Rep Range: 10
Tuesday Monday Load Weight Range Reps Sets
BACK
Straight Arm Lat Pulldown warmup 10-20-30kg 10 10x10x10 3
Under hand Row (maybe) 40kg 10 10x10x10 3
DB Chest Supported Row 24kg 10 10x10x10 3
V-grip Lat Pulldown 60kg 10 10x10x10 3
Reverse Grip Lat Pulldown 50kg 10 10x10x10 3
Wide Grip Lat Pulldown 50kg 10 10x10x10 3
Seated Under Hand Lat Pull 50kg 10 10x10x10 3
BICEPS
Seated Alt DB Curl 10kg 10 10x10x10 3
Standing Alt Hammer Curl 10kg 10 10x10x10 3
Single Arm Preacher Curl 10kg 10 10x10x10 3
Inner Curl 10kg 10 10-8 2
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3209 kcal
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Líp: 96,40g | Prot: 134,58g | Carbs : 450,30g.
Pequeno Almoço: Vitamina de Abacate, Yoki Aveia em Flocos, Café com Açúcar. Almoço: Sadia Steak de Frango, Banana Frita, Feijão Preto, Macarrão, Arroz Branco (Cozido). Jantar: Gema de Ovo Cozida, Feijão Preto Cozido, Almeirão, Sadia Steak de Frango, Arroz Branco (Cozido). Snacks/Outros: Batata-Doce (sem Casca, Cozido, Fervido), Café com Açúcar, Clara de Ovo Cozida, Café com Açúcar, Água. mais...
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