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Afternoon
Chest/Back
Bench Press
1-12x30kg
2-12x38kg
3-10x42kg
4-8x48kg
5-5x50kg
10 Push-ups
Flyes
1-12x5kg
2-12x5kg
3-12x5kg
4-12x5kg
DB Bench Press
1-10x14kg
2-10x14kg
3-12x14kg
10 Push-ups
Incline Bench Press
1-10x30kg
2-10x30kg
3-10x30kg
Incline DB Press
1-12x10kg
2-10x10kg
3-10x10kg
10 Push-ups
Incline DB Flyes
1-8x8kg
2-10x8kg
3-10x8kg
Decline DB Flyes
1-8x8kg
10 Push-ups
DB Rows
1-12x14kg
2-10x15kg
3-12x14kg
Lying DB Rows
1-12x10kg
2-12x12kg
3-12x14kg
T-Bar Row
1-10x30kg
2-10x30kg
3-10x30kg
Crossover
1-x12
2-x12
3-x12
Standing Band Row
1-x12
2-x12
3-x12
10 10kg Weighted Push-up
Cool down
800m light run
View Diet Calendar, 21 November 2016:
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3797 kcal
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Fat: 20.99g | Prot: 147.24g | Carbs: 802.41g.
Breakfast: Café com Açúcar, Brócolis Cozidos (Cozinhado sem Gordura Adicionada), Batata-Doce (sem Sal, no Forno com Casca, Cozido), Banana Prata. Lunch: Almeirão, Maçã, Couve-Flor, Banana Prata, Arroz Branco (Cozido), Feijão Preto, Molho de Pimenta, Macarrão, Mangas. Dinner: Almeirão, Couve-Flor, Batata Doce Cozida, Molho de Pimenta, Cenouras Cozidas, Feijão Preto Cozido, Arroz Branco (Cozido), Omelete ou Ovos Mexidos. Snacks/Other: Batata-Doce (sem Sal, no Forno com Casca, Cozido), Café com Açúcar, Banana Prata. more...
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