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Gym Schedule
Senin (Leg day) : Leg press, Leg Extension, Leg curl, Harmstring Curl, Abductor (Inner & Outer Thighs), Glute Isolator, Hip Thrust.
Selasa : Ambil any ftl class
Rabu (Core) : Bicycle Crunch, Plank, Leg raised, Overhead March, Around the World, Abdominal Isolator, Sit up, Back up, Leg raises, Side Crunches
Rabu : ambil ftl class
Kamis (Upper body): Lat pull down, seated rows, arnold press, upright row, hammer curl, lateral raise, Shoulder press, Chest press, chest fly, bench press, tricep pushdown, dumbell front raise.
Jumat: Ulangi leg supaya glutes makin bahenoy
Sabtu: ftl class + cardio
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94,8 kg
Disminuído hasta ahora: 0,5 kg.
Aún para ir: 39,8 kg.
Dieta seguida: Bien.
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1890 kcal
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Grasa: 30,50g | Prot: 92,41g | Carbh: 266,66g.
Desayuno: Kartika Sari Pisang Bolen. Almuerzo: Mister Potato Keripik Kentang, Satu Porsi Sayur Campur Tumis, Nasi Putih. Cena: Milo Milo, Rumah Makan Sederhana Lontong, Sisu Healthy Eatery Lean Sate Taichan, Chicken Kebab. más...
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2410 kcal
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Ejercicio:
Gym - 1 hora, Descansando - 15 horas, Durmiendo - 8 horas. más...
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Ganando 0,2 kg a la Semana
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