10pm - 4 pieces of Meiji Plain Crackers with Oat
12pm - White Rice + Stir Fried Mushrooms + Mung Bean Sprouts + Toufu
4pm - Instant Coffee
9pm - ON 100% Whey Protein
Supper (If needed later) - Golden Kiwi
Workout Breakdown
Basic Training
4 Sets
Push Up - 20s
Rest - 10s
Squats - 20s
Rest - 10s
Mountain Climber - 20s
Rest - 10s
Lunges - 20s
Rest - 10s
Plank - 20s
Rest - 10s
Crunches - 20s
Rest - 10s
Arms Workout
2 Sets
Biceps Curl with Dumbell 8lbs - 15 rep
Double Triceps Kickback - 15 rep
Two Arms Triceps Extension - 15 rep
Shoulder Press - 15 rep
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