Diario di azisdr, 25 ago 21

PROGRAM LATIHAN ( aai )

Senin&Kamis
Chest : bench press, butterfly, chest press machine
Triceps : triceps push down, lying cable, standing dumble
Shoulder : shoulder press machine, front raises, lateral raises, rear deltoid, arnold press
Abs : leg raises, crunch
Push up
Cardio 10 mnt

Rabu&Sabtu
Leg : squad machine, leg press, leg extension, leg flexion
Back : deadlift, lat pull down, seated row, one arm seated row
Biceps: curl, hammer curl, peacher curl, concentration curl
Abs : leg raises, crunch
Pull up
Cardio 10 mnt

Minggu : outdoor cycling/running

77,5 kg Perso fino ad ora: 8,5 kg.    Rimanenti: 1,5 kg.    Dieta seguita: Abbastanza buono.

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1986 kcal

Gras: 113,13g | Prot: 186,84g | Carb: 66,60g.   Pranzo: Muscletech Nitrotech, Putih Telur, Telur Rebus Lunak, Tahu Bakso, Buncis, Pare. Cena: Tempe Goreng, Sarden dengan Saus Tomat (Campuran), Dada Ayam Goreng tanpa Pelapis (Kulit Dimakan), Pepaya. Snacks/Altro: Kacang Almond Panggang Kering (tanpa Tambahan Garam), Kacang Almond Panggang Kering (tanpa Tambahan Garam). Di più...

2777 kcal

Esercizio: Gym - 1 ora, Apple Health - 23 ore. Di più...