INCLINE DB PRESS
30X22,5-25X25-4X10X35-20X25KG
DB PRESS
20X25KG-4X10X35-2X6X40KG
INCLINE DB FLYES
15X15-3X8X22,5-15X15KG
DIPS
10X10
BUTTERFLYES
20X60-15X70-3X8X85KG
HIIT ELIPTICAL 15M=205KCAL
CARDIO: BIKE 30M=300KCAL
BACK,HIIT
PULLUP
4X3 WIDE, 4X3 PARALEL
WIDE PULLDOWNS
4X10X90KG
SMITH BENT OVER
15X70,8X90,6X110X3, 8X8, 12X70KG
1ARM TBAR ROW
12X40, 8X55, 6X65X2, 6X75KG
PULLUP
3X3 WIDE, 3X3 CLOSE GRIP
WIDE PULLDOWNS
3X10X90KG
BIKE 12M : 150KCAL
DIET 19.10.
400G CHICKEN
2 CUCUMBERS
6XPROTEIN PANCAKE
80G PEANUT BUTTER
1 ONION
2 PACKS OF SUGARFREE JELLY
5SCOOPS OF PROTEIN
2 TABLESPOONS OF GLUTAMIN
1 TABLESPOON AAKG
1 TABLESPOON CITRULIN MALATE
