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Upper
Compound Exercises
Bench Press
Weight 52kg
Target Reps 10
Achieved Reps: 8 7 7 6 10 (44kg)
Target Sets: 5
Shoulder Press
Weight 30g
Target Reps 8
Achieved Reps: 5+5 5+4 3+4
Target Sets: 3
Row Underhand
Weight 44kg 46kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Acessorry Work
Landmine Chest Press
Weight 30kg 38kg 38kg
Target Reps 10
Achieved Reps: 10 10 8
Target Sets: 3
V-grip Lat Pulldown
Weight 45kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Facepulls
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Standing Wide Grip Curl
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Tricep Pushdown
Weight 20kg
Target Reps 10
Achieved Reps: 12 12 13
Target Sets: 3
Standing Close Grip Curl
Weight 20kg
Target Reps 10
Achieved Reps: 10 10 10
Target Sets: 3
Incline Lying front Lat Raise
Weight 5kg
Target Reps 10
Achieved Reps: 10 12 12
Target Sets: 3
KickBack
10x5
Finisher Standing Shoulder Press
10x20kg
10x20kg
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2094 kkal
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Lemak: 31,88g | Prot: 82,72g | Karb: 378,83g.
Makan Pagi: Banana Prata, Café com Açúcar, Batata-Doce (sem Sal, no Forno com Casca, Cozido). Makan Siang: Couve-Flor Gratinada, Macarrão, Peito de Frango, Arroz Branco (Cozido), Feijão Preto Cozido. Makan Malam: Couve-Flor Cozida (Cozinhado sem Gordura Adicionada), Cenouras Cozidas, Pimentão Vermelho, Feijão Preto Cozido, Peito de Frango, Omelete ou Ovos Mexidos. Camilan/Lainnya: Batata-Doce (sem Sal, no Forno com Casca, Cozido), Café com Açúcar, Banana Prata. lagi...
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