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Histórico de Peso
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15 abril 2017
Morning: rest
Night: Lower Body Strenght day
Compound Exercises Weight Rep range Reps Sets
Front Squat @ 95% 1-RM 84kg 3 3-3-3-3-5 5
High Bar Back Squat @80% 1-RM 90kg 3 5-5-5-5-10 5
Deadlift @ 90% 1-RM 132kg 1 1→ 1→1 3
Accessory
Glute Bridge 60kg 10 10→ 10→10 3
RDL 80kg 5 5→ 5→5 3
Split Squat 20kg 5 8→ 8→8 3
Calf Raise 50kg 15/15 15/15→ 15/15 → 15/15 3
13 abril 2017
Morning: Rest
Night: Upper Body Strenght day
Compound Exercises Weight Rep range Reps Sets
Bench Press @ 85% 1-RM 60kg 3 3 → 3 → 3 3
Standing Shoulder Press @80% 1-RM 30kg 3 → 5 5 → 5 → 6 3
Row 70kg 3 → 5 5 → 5 → 5 3
Accessory
DB Bench Press @95% 1-RM 30kg/28kg 3 → 5 3 → 5 → 5 3
Incline DB Flyes 10kg 10 10→10→10 3
Triset
• Lat Raises 10kg/8kg 10 10→10→10 3
•Seated Shoulder Press 10kg/8kg 10 10→10→10 3
• Rear Delt Raises 10kg/8kg 10 10→10→10 3
Lat Pulldown V-Grip 46kg 10 10→10→10 3
Lat Pulldown Wide Grip 46kg 10 10→10→10 3
Superset 1
• Preacher Curl 20kg 10 10→10→10 3
• DB Kick back 10kg 10 10→10→10 3
Finisher
Face Pull 20kg 10 10→10→10 3
Straight Arm Lat Pulldown 20kg 10 10→10→10 3
12 abril 2017
Morning: Rest
Night: Lower Body
Hypertrophy day
Compound Exercises Weight Rep range Reps Sets
Front Squat @ 75% 1-RM 64kg 8 → 10 10-10-10-10-12 5
High Bar Back Squat @80% 1-RM 82kg 8 → 10 10-10-10-10-10 5
Rack Pull @100% 1-RM 150kg 1 1 – 1 – 1 3
Deadlift @ 75% 1-RM 110kg 8 → 10 10 – 10 3
Accessory
DB Walking Lunges 22kg 10 10 – 10 3
Glute Bridge 60kg 10 10 – 10 3
RDL 60kg 10 10 – 10 3
Split Squat 10kg 10 10 – 10 3
Calf Raise 50kg 15/15 15 – 15 3
10 abril 2017
Night: Upper Body
Hypertrophy day
Compound Exercises Weight Rep range Reps Sets
Bench Press @ 75% 1-RM 52kg 8 → 10 10\10\8 3
Standing Shoulder Press @80% 1-RM 28kg 8 → 10 10\10\8 3
Row Under hand grip 54kg 8 → 10 10\10\10 3
Accessory
DB Bench Press @75% 1-RM 22kg 8 → 10 5+5\10\10 3
DB Flyes 10kg 10 10\10\10 3
Triset
• Lat Raises 10kg 10 10\10\10 3
•Seated Shoulder Press 10kg 10 10\10\10 3
• Rear Delt Raises 10kg 10 10\10\10 3
Lat Pulldown V-Grip 46kg 10 10\10\10 3
Lat Pulldown Wide Grip 46kg 10 10\10\10 3
Superset 1
• Bicep Curl 20kg 10 10\10\10 3
• DB Kick back 10kg 10 10\10\10 3
Finisher
Face Pull 20kg 10 10\10\10 3
Straight Arm Lat Pulldown 20kg 10 10\10\10 3
10 abril 2017
#HelloDarknessMyOldFriend
#BoringCardioFromHell
Histórico de Peso de williamcastro alves
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