GIA SAS IME 15 XRONON KAI KSEKINO VARI META APO APOXI 2MINON PIO SOVARA APO POTE.IME 1.87 70KILA.TO KALOKAIRI EKANA DIETA KAI IXA PESI APO TA 85 STA 65 OS TON OKTOMVRI.META PIRA LIGO LIPOS KAI MIES KAI STOUS DIO MINES APOXIS 2KILA . ARA EXO LIGOUS MIES KAI LIGO LIPOS.
DIATROFI:PROINO:1FLITZANI VROMI, 1 BANANA , 15-20 AMIGDALA I KARIDIA (AN EXO) , 250ML GALA 1,5 I 0 , 1SCOOP PROTEINIS (OPTIMUM NUTRITION)
ENDIAMESO:2FETES OLIKIS I PITIROUXO ME 2 SLICE GALOPOULA KAPNISTI STITHOS KAI TIRI LIGHT . STO SXOLIO MPORI NA FAO KAI META KANA FROUTO I GIAOURTI
MESIMERIANO:2-3FORES OSPRIA ME 1KOUT PARTHENO LADI ME 1KONSERBA TONOU SE NERO I LADI(TO KATHARIZO),I ENA MPOL KASTANO RIZI I MIA PATATA JACKET I GLIKOPATATA I 2FETES OLIKIS I PITIROUXO ME KOTOPOULO STITHOS 1KOM I ENA PSARI I XOIRINO I VODINO I MIA OMELETA (5ASPADIA KAI 2KROKOUS) PANTA ME SALATA I LAXANIKA
PRIN GIMNASTIKI:1FLITZANI SKETO CAFE ME 2 FLITZANIA PRASINO TSAI
META GIMNASTIKI:1.25 SCOOP PROTEINIS ME 1 BANANA KAI 1FETA ASPRO PSOMI
NIXTA:TO IDIO ME TO MESIMERIANO ALA POTE OSPRIA
PRIN IPNO:LIGO GIAOURTI ME 1KOUT FISTIKOVOUTIRO I 10KARIDIA
(PINO PARA POLI NERO 4LITRA + KAFE PROI KAI PRIN GIMNASTIKI GREEN TSAI 2FORES) , CHEAT KANO 2-3 FORES TON MINA(PX. 4KOMATIA PIZZA,2BURGER VODINOU ME SALATA, 2 CHICKEN SANDWICH KETSAP MAYIONEZA)
GIMNASTIKITIN KANO DIO ORES I DIOMISI META TO MESIMERANIO 4 I 4MISI
DEFTERA:5LEPTA XALARO TREKSIMO KAI 10LEPTA WARM UP GIA ZESTAMA(PANTA ENA SET SE KATHE ASKISI ME LIGA KILA GIA ZESTAMA)
BENCH PRESS STO SMITH:10-8-6-4 REPS (PROTI FORA SIMERA STIS 4 50KILA
INCLINE BENCH PRESS SMITH :>>>>
DECLINE BENCH PRESS SMITH : >>>
4SET PUSH UPS TON 8-12 REPS
4SET CABLE PRESS GIA FTERA: 4SET TON 10-12
PECK DECK : 3 SET TON 12
SFIRIA:3-4 SET TON 8-12
DIKEFALO STO CABLE 3 SET TON 15 REPS KAI 1 TON 6-10 (SIMERA STO TELEFTO 20KILA)
DIKEFALO STO MAKSILARI 3SET TON 8-12REPS
DIKEFALO KATHISTOS:4SET TON 10-12
SPRINT:1LEPTO ME 1LEPTO PERPATIMA 10FORES (SMRA SPRINT STO DIADORMO TO IXA 12-12)
KOILIAKOUS MIXANIMA 10EPAN TELIOS SIGA ME 40-60DEFTERORELPTA ISIA KAI PLAGIES SANIDES 1MISI LEPTO KSEKOURASI KAI KSANA 3FORES
DIATASIS: 10LEPTA
TETARTI:ZESTAMA:>>>>
SQUAD STO SMITH :15-10-8-6-4-15 EIMAI POLI KALOS PIGENO ARKETA KATO ME ISIO KORMI
LEG PRESS:3SET TON 12 ME 1 TON 6
PLAGIA SQUAD ME VARAKI 4SET 15REPS
GLUTEN BRIDGE:3SET TON 20REP
CALF RAISE STO SMITH: 4SET TON 15EPAN
OMOI MPROSTA : 4SET TON 10-12
OMOI ANIGMATA :4SET TON 10-15REP
SHOULDER PRESS STO SMITH 10-8-6-4
UPRIDGHT ROW: 4SET TON 10-12 KAI 1TON 4-6
SHOULDER PRESS PISO APO TIN KEFALI STO SMITH: 10-8-6-4:
KOILIAKOUS;ROKANISMATA,ARSIS GONATON,PODION KLP 15LEPTA
PARASKEVI:ZESTAMA:>>>>
BARBEL ROW STO SMITH:10-8-6-4-10
LAT PULL DOWN: 4SET TON 15REP ME 1SET TON 6-8
SEATED PULLED ROWS : >>>
MIXANIMA PLATIS : 3SET TON 10-12
DUMBELL ROW : 3SET TON 10REP
PUSH DOWN TRICEP: 4SET TON 10-12REP
BENCH DIPS : 3SET 10-15REPS
TRICEP ME SXOINI : 4SET TON 10-12
PISO KEFALI ME VARAKI : 4SET TON 10-12 KAI 1 TON 5-6REP
>>>>>(ME DEFTERA)
SINITHOS 30 ME 1MISI LEPTO KSEKOURASI STA SET. DEN PINO ALCOOL,ATMIZO LIGO.KIMAMI 7-9ORES
STOXOS:THELO NA KANO ENA OREO GRAMOMENO SOMA ME MIES
TO PROGRAMA THA TO KANO 2EVDOMADES META GIA 2EVDOMADES ALAZO TI SIRA META GIA 2EVDOMADES ALAZO ASKISIS KAI KSANA APTIN ARXI.
KALI M ARXI KAI IME PROTHIMOS NA AKOUSO TI SIMVOULES SAS!!!!!!!!
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