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10.0%
Shoulder Day
Upright Row to Press + Front DB Raise
- 45lbs x 10 reps
- 65lbs x 8 reps + 15lbs x 8 reps
- 85lbs x 6 reps + 15lbs x 8 reps, 10lbs x 8 reps
- 95lbs x 5 reps + 15lbs x 6 reps, 10lbs x 10 reps
- 65lbs x 10 reps, 10lbs x 15 reps
Reverse Bent Over Cable Fly + Plate Upright Row + Plate Swing
- 10lbs x 15 reps, 25lbs x 15 reps, 25lbs x 15 reps
- 20lbs x 12 reps, 25lbs x 15 reps, 25lbs x 15 reps
- 20lbs x 15 reps, 25lbs x 15 reps, 25lbs x 20 reps
Hack Squat Machine Press + Deadlift to Upright Row + Front Plate Raise
- 90lbs x 8 reps, 45lbs x 10 reps, 25lbs x 10 reps
- 90lbs x 10 reps, 45lbs x 12 reps, 25lbs x 12 reps
- 90lbs x 10 reps, 45lbs x 12 reps, 25lbs x 12 reps
Handstand Push Ups (no wall)+ Reverse Fly Machine + Hanging Sit Ups
- body wt. x 8 reps, 60lbs x 15 reps, body wt. x 8 reps
- body wt. x 10 reps, 60lbs x 15 reps, body wt. x 8 reps
- body wt. x 10 reps, 60lbs x 12 reps, body wt. x 8 reps
- body wt. x 6,6 reps, 60lbs x 6,6 reps, body wt. x 10 reps
HIIT Rotation:
Jump Rope + (Superman Planks, Side Plank+Reach, Side Kick Planks, Push Up Planks, 10lbs Plate Crunch) - 15 alternating cycles, 25 sec/cycle at 12 minutes total.
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54,8 kg
Perdidos até agora: 1,9 kg.
Ainda faltam: 0 kg.
Dieta seguida: Razoavelmente Bem.
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Ganhando 2,5 kg por Semana
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