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Night
Upper
Compound Exercises
Bench Press
Weight 52kg
Target Reps 8/10
Achieved Reps: 10 10 10 10
Target Sets: 4
Achieved Sets: 4
Bent Over Row
Weight Up to 52kg: 50 50 50 52
Target Reps 8/10
Achieved Reps: 10 10 10
Target Sets: 4
Achieved Sets: 4
Standing Shoulder Press
Weight 20kg: 20 24 24 26
Target Reps 10
Achieved Reps: 10 10 10 10
Target Sets: 4
Achieved Sets: 4
Acessorry Work
Incline Flyes
Weight 5kg
Target Reps 10
Achieved Reps: 12 12 12 12
Target Sets: 4
Achieved Sets: 4
V-Grip Pulldown
Weight 40kg: 44kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
Tricep Rope Pushdown
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
Standing Barbell Curl
Weight 20kg: 20 20 24kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
Lateral to Front Raises
Weight 5kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Achieved Sets: 3
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1995 kkal
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Lemak: 19,88g | Prot: 73,02g | Karb: 394,05g.
Makan Pagi: Café com Açúcar, Banana Prata, Batata-Doce (sem Sal, no Forno com Casca, Cozido), Maçã. Makan Siang: Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras), Peito de Frango, Banana Prata, Arroz Branco (Cozido), Feijão Preto, Macarrão. Makan Malam: Feijão Preto Cozido, Omelete ou Ovos Mexidos, Batata Inglesa Cozida, Cenouras Cozidas, Banana Prata, Peito de Frango, Quiabo Cozido. Camilan/Lainnya: Batata-Doce (sem Sal, no Forno com Casca, Cozido), Banana Prata, Café com Açúcar. lagi...
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