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Afternoon
Shoulder/traps
EXERCISE 1
SUPERSET
Shoulder Press
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
Lateral Raise
Weight 5kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
EXERCISE 2
SUPERSET
Push Press
Weight 30kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
Front Raise
Weight 5kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets:
EXERCISE 3
SUPERSET
Seated Shoulder Press
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
Seated Rear Delt Raise
Weight 5kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
EXERCISE 4
SUPERSET
Standing DB Shoulder Press
Weight 10kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
One Arm DB Lat Raise
Weight 5kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
EXERCISE 5
SUPERSET
Floor Seated Alternated DB Shoulder Press
Weight 10kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
Face Pulls
Weight 10kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
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3931 kkal
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Lemak: 38,16g | Prot: 158,78g | Karb: 755,32g.
Makan Pagi: Leite (Leite Integral), Banana Prata, Brócolis Cozidos (Cozinhado sem Gordura Adicionada), Café com Açúcar, Batata-Doce (sem Sal, no Forno com Casca, Cozido). Makan Siang: Quiabo Cozido, Ovo Frito, Feijão Preto, Arroz Branco (Cozido), Macarrão. Makan Malam: Couve-Flor, Macarrão, Feijão Preto Cozido, Arroz Branco (Cozido), Omelete ou Ovos Mexidos, Batata Inglesa Cozida. Camilan/Lainnya: Batata-Doce (sem Sal, no Forno com Casca, Cozido), Café com Açúcar. lagi...
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