day 2: back

ex1: lifting own weight with prone grip 3 x failure
ex2: lat pulldown machine 3 x 10-12 / 1x 4+4+4 10'' rest between sets
ex3: triangle pulldown 3 x 10-12 / 1x 4+4+4 10'' rest between sets
ex4: supine grip row 4 x 10-12 / 1 x 15
ex5: 4 x 10-12 rowing machine
ex6: 4 x 10-12 triangle row machine
ex7: reverse butterfly 4 x 10-12
ex8: trapeze shrugs with dumbbells 4 x 15

day 3: legs day
ex1: free squat (no machine) 2 x 15 / 4 x 10-12
ex2: leg press 45 4 x 10-12 / 1 x 4+4+4 with heavy weight
ex3: deadlift 1 x 12 / 1 x 10 / 1 x 8 with weight increment
ex4: Bulgarian 3 x 10 per leg
ex5: legs extension 3 x failure
ex6: hamstring machine lying down 4 x 10-12
ex7: seated hamstring machine 4 x 10-12
ex8: adductors machine 4 x 15

day4: shoulders

ex1: seated dumbbell pushes 2 x 15 / 4 x 10-12
ex2: shoulders in the smith machine 3 x 10-12 /1 x 4+4+4 with weight increase
ex3: dumbbell lateral raises 4 x 10-12
ex4: upright row 3 x failure
ex5: front deltoid rope cables /4 x 10-12
ex6: rear delts with reverse fly 4 x 15

day 5: biceps and triceps

ex1: french press 2 x 15 / 4 x 10-12
ex2 curl barbell W 4 x 10-12 with heavy weight
ex3: triceps rope cables behind the head 4 x 10-12
ex4: scott bench biceps 4 x 10-12
ex5: triceps cable rope 4 x 10-12 rope
ex6: alternating dumbbell curls 4 x failure

I don't write anything, it's useless

good morning people

do and do it again until you can and then, when you can't take it anymore... continue and try again. This is the key to success

Here is the new breakdown of macronutrients, calories and food weight for 5 equal meals during the day.


### Daily totals:

- **Rice:** 600 g
- **Extra virgin olive oil:** 15 g
- **Whole eggs:** 4 whole eggs
- **Egg whites:** 6 egg whites
- **Chicken breast:** 500 g

### Calculation of macronutrients and calories:

**Rice (600 g total):**
- Calories: 2100 kcal (350 kcal per 100 g)
- Protein: 48 g (8 g per 100 g)
- Carbohydrates: 480 g (80 g per 100 g)
- Fat: 6 g (1 g per 100 g)

**Extra virgin olive oil (15 g total):**
- Calories: 135 kcal (9 kcal per g)
- Protein: 0 g
- Carbohydrates: 0 g
- Fat: 15 g (1 g per g)

**Whole eggs (4 eggs total, approximately 200 g):**
- Calories: 280 kcal (70 kcal per medium egg)
- Protein: 24 g (6 g per medium egg)
- Carbohydrates: 2 g (0.5 g per medium egg)
- Fat: 20 g (5 g per medium egg)

**Egg whites (6 total egg whites, approximately 200 g):**
- Calories: 102 kcal (17 kcal per egg white)
- Protein: 24 g (4 g per egg white)
- Carbohydrates: 2 g (0.3 g per egg white)
- Fat: 0 g

**Chicken breast (500 g total):**
- Calories: 825 kcal (165 kcal per 100 g)
- Protein: 155 g (31 g per 100 g)
- Carbohydrates: 0 g
- Fat: 18 g (3.6 g per 100 g)

### Daily total macronutrients and calories:

- **Calories:** 3442 kcal
- **Proteins:** 251 g
- **Carbohydrates:** 484 g
- **Fat:** 59 g

### Subdivision into 5 equal meals:

### Meal (1/5):

- **Rice:** 120 g
- Calories: 420 kcal
- Protein: 9.6 g
- Carbohydrates: 96 g
- Fat: 1.2 g
- **Extra virgin olive oil:** 3 g
- Calories: 27 kcal
- Protein: 0 g
- Carbohydrates: 0 g
- Fat: 3 g
- **Whole eggs:** 0.8 eggs
- Calories: 56 kcal
- Protein: 4.8 g
- Carbohydrates: 0.4 g
- Fat: 4 g
- **Egg whites:** 1.2 egg whites
- Calories: 20.4 kcal
- Protein: 4.8 g
- Carbohydrates: 0.4 g
- Fat: 0 g
- **Chicken breast:** 100 g
- Calories: 165 kcal
- Protein: 31 g
- Carbohydrates: 0 g
- Fat: 3.6 g

**Totals per meal:**
- **Calories:** 688.4 kcal
- **Proteins:** 50.2 g
- **Carbohydrates:** 96.8 g
- **Fat:** 11.8 g