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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
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77.5 kg
これまでの減量分: 8.5 kg.
残り: 1.5 kg.
ダイエット続き: まあまあ.
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ダイエットカレンダーを表示, 2021年 08月 25日:
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1986 kcal
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脂質: 113.13g | たんぱく質: 186.84g | 炭水化物: 66.60g.
昼食: Muscletech Nitrotech, Putih Telur, Telur Rebus Lunak, Tahu Bakso, Buncis, Pare. 夕食: Tempe Goreng, Sarden dengan Saus Tomat (Campuran), Dada Ayam Goreng tanpa Pelapis (Kulit Dimakan), Pepaya. 軽食/その他: Kacang Almond Panggang Kering (tanpa Tambahan Garam), Kacang Almond Panggang Kering (tanpa Tambahan Garam). もっと...
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週に1.4 kg減量中
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