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Off/Recovery day 3: Saturday
Main
Front Squat (Power/Speed day)
Load: 50% 1RM
Weight: 54kg
Range: 6
Reps: 6x6x6x6
Sets: 4
Leg assistance
Seated Calf Raise
Weight: 54kg
Range: 25
Reps: 25x25x25
Sets: 3
Shoulder Assistance
Warm-up
Facepull
Weight: 10kg
Range: 10
Reps: 10x10x10
Sets: 3
Superset 1
Lat Raise
Weight: 8kg
Range: 8
Reps: 10x10x10
Sets: 3
Push-Press
Weight: 28kg
Range: 8
Reps: 8x8x8
Sets: 3
Superset 2
Rear Delt Raise
Weight: 8kg
Range: 8
Reps: 8x8x10
Sets: 3
Front Raise
Weight: 8kg
Range: 8
Reps: 8x8x10
Sets: 3
Superset 3
Upright Row
Weight: 20kg
Range: 8
Reps: 8x8x8
Sets: 3
DB Shoulder Press
Weight: 10kg
Range: 8
Reps: 8x8x8
Sets: 3
Back assistance
V-Grip Lat Pulldown
Weight: 60kg
Range: 8
Reps: 10x10x10
Sets: 3
Wide Grip Lat Pulldown (Rear Delt Focus)
Weight: 60kg
Range: 8
Reps: 8x8x8
Sets: 3
Superset Finisher
Pull-up
Range: AMRAP
Reps: 10x6x5
Sets: 3
DB Row
Weight: 28kg
Range: 8
Reps: 8x8x8
Sets: 3
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3234 kcal
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Fat: 58.76g | Prot: 154.55g | Carbs: 521.83g.
Breakfast: Banana da Terra, Yoki Aveia em Flocos, Leite (Leite Integral). Lunch: Omelete ou Ovos Mexidos, Macarrão, Arroz Branco (Cozido), Feijão Preto Cozido, Batata Inglesa Cozida. Dinner: Gema de Ovo Cozida, Arroz Branco (Cozido), Feijão Preto Cozido, Macarrão, Batata-Doce (sem Sal, no Forno com Casca, Cozido), Clara de Ovo Cozida. Snacks/Other: Café com Açúcar. more...
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