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Morning: REST
Night: Upper Body
Strenght day Weight Rep range Reps Sets
Warm-up: facepull 3x10x20kg 20kg 10 10→10→10
Main lifts Weight Rep range Reps. Last set + Sets
Bench Press 64kg 3 3→3→3→2 6
OHP 38kg 3 3→3→3 3
Row 70kg 3 3→3→3 3
Accessory
Supersets
DB Bench Press 28kg 5 3→3→3 3
Chest-Supported Rows 28kg 5 5→5→5 3
Lat Raises 8kg 10 10→10→10 2
Front Raises 8kg 10 10→10→10 2
Rear Delt Raises 8kg 10 10→10→10 2
Lat Pulldown Wide Grip 50kg 10 10→10→10 2
Lat Pulldown Reverse Grip 50kg 10 10→10→10 2
DB Curl (Blood Flow Restriction) 8kg 10 15→15→10 3
DB Skullcrusher (Blood Flow Restriction) 8kg 10 15→7→10 3
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2801 kkal
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Lemak: 102,81g | Prot: 211,11g | Karb: 429,79g.
Makan Pagi: Pimentão Vermelho, Omelete ou Ovos Mexidos, Yoki Aveia em Flocos Finos, Leite (Leite Integral), Café com Açúcar. Makan Siang: Pirão, Repolho, Arroz Branco (Cozido), Feijão Preto Cozido, Macarrão, Coraçao de Boi. Makan Malam: Banana Prata, Pirão, Feijão Preto Cozido, Macarrão, Coraçao de Boi. Camilan/Lainnya: Café com Açúcar. lagi...
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