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Menu WO sore ini:
- farmer walk 3 set x 120 steps dgn weight plate masing2 @5 kg kiri kan
- bench press 3 set 15 reps, 17.5kg
- bent over row 4 set 12 reps, 17.5kg
- reverse dumbbell fly 4 set 12 reps, 3kg kiri kanan
- shoulder overhead press 3 set x 12 reps, 12.5kg
- 8 sirculer dgn plate 2.5kg 3 set x 10
- barbell biceps curl wide grip 2 set x 10, close grip 2 set x 10
- triceps dumbbell overhead, 3x10 dgn dumbbell 3kg
plus sepedaan 7km.
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1564 kcal
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Gord: 54,74g | Prot: 97,12g | Carbs: 172,83g.
Café da Manhã: Morin Selai Kacang, Sari Roti Roti Tawar Kupas, Prosana Fast Bite, Gula Pasir, Kopi. Almoço: Garlic , Mentimun (dengan Kulit), Bertolli Olive Oil, Jamur Portabella, Sawi Dimasak (dari Segar), Udang Kukus atau Rebus, Ikan Gabus, Nasi Putih (Butir-Sedang, Dimasak). Jantar: Soft Boiled Egg. Lanches/Outros: Starbucks Caffe Latte, Granola, Bananas. mais...
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2498 kcal
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Exercício:
Musculação (Moderado) - 45 minutos, Ciclismo (Lento) - 18/kph - 35 minutos, Descansar - 15 horas e 40 minutos, Dormir - 7 horas. mais...
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