Work out
Upper Lower
SENIN: Day lower 1.. ( pdn gym) 1. Squat : back,compound 2. Stiff leg deadlift : back,compound 3. Standing calf raise 4. Leg extension (hamstring) 5. Leg curl 6. Cable pull through ( gluteus njengking) 7. Abs : leg raises ( hanging ), crunch
RABU : Day upper ( hero gym).. 1.Bench press : dada compound 2.pec dec : dada iso 3.Barbell row : biceps, back , compound 4.V lat pull down : back, compound 5.cable tricep: iso 6.cable curl : biceps ,iso 7.Seated overhead dumblebpress : shoulder 8.Side lateral rise : shoulder 9.pull up machine/tricep dip ABS : crunch, hanging leg raises
KAMIS: Day lower2 ( pdn gym ) 1.Leg press 2.Leg press calf raise 3.Hack squat mechine 4.Leg extension 5.Leg curl 6.Dumbel stiff leg deadlift 7.Hyperextension 8.Plank ABS : crunch, jackson seated
SABTU : Day upper2 ( pdn ) 1. Machine chest press : dada,compound 2. Machine shoulder press smith: shoulder 3. Military press ( angkat besi) 4. rack deadlift , compound 5. machine row : upper back , compound 6. Incline dumble bench press : dada , compound 7. Dumble curl : biceps 8. tricep dip / ( reverse pull up ) . Compound 9. ABS
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2181 kcal
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Grasa: 109,09g | Prot: 172,76g | Carbh: 143,65g.
Desayuno: Madu, Daging Ayam (Panggang, Bakar, Dimasak), Telur Dadar, Telur Rebus Lunak, Sari Roti Roti Gandum, Kapal Api Kapal Api Special. Cena: Buncis Kering Dimasak, Selada Daun Hijau, Tempe Goreng, Zuppa Soup, Dada Ayam Goreng Ada Lapisan (Kulit tidak Dimakan). Pasa Bocas / Otros: Salak. más...
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