ΠΑΤΕΡΑ, ΤΙ ΚΑΝΩ ΤΩΡΑ; | MEAL PREP 🔥

🔔 Κάνε Subscribe εδώ: / @vasalos89 #vasalos #pateratikanotora Γράψτε μου στα σχόλια τις ερωτήσεις σας για τα γεύματα; 🤙 Κι αν με ψάχνετε στα social: •TT: www.tiktok.com/@vasalos_konstantinos •Insta: www.instagram.com/costavasaloshd Συνταγή για Κουακερόπιτα: Υλικά: 4 αυγά & 2 ασπράδια 90γρ βρώμη Κανέλα Στέβια 1scoop πρωτείνη 1 μήλο ΕΒΔΟΜΑΔΙΑΙΟ ΠΡΟΓΡΑΜΜΑ: MONDAY – SHOULDERS / BICEPS / TRAPS / ABS Shoulders Dumbbell Shoulder Press – 3×12 Lateral Raises + Cable Front Raises – 3×12 Reverse Pec Deck + Dumbbell Lateral Raises – 3×12 Biceps EZ-Bar Preacher Curl + Incline Dumbbell Curl – 3×12 Traps Smith Machine Shrugs – 3×12 Abs Cable Crunches – 3×30 Reverse Crunches – 3×20 Cardio: Treadmill – 30 min TUESDAY – LEGS / ABS Legs Bulgarian Split Squat + Lying Leg Curl – 3×12 Leg Press + Leg Curl – 3×12 Hip Thrust – 3×12 Standing Calf Raises – 3×12 Abs Machine Crunches – 3×30 Leg Raises – 3×20 Cardio: Treadmill – 30 min WEDNESDAY – CHEST / TRICEPS Chest Incline Dumbbell Press + Incline Dumbbell Flyes – 3×12 Machine Chest Press + Cable Pec Deck – 3×12 Triceps Cable Triceps Pushdown + Seated French Press – 3×12 Cardio: Treadmill – 30 min THURSDAY – BACK / BICEPS / ABS Back Dumbbell Row + Cable Pullover – 3×12 Close-Grip Pull-Ups + Smith Machine Row – 3×12 Lat Pulldown – 3×12 Biceps Concentration Curl + Seated Dumbbell Hammer Curl – 3×12 Abs Machine Crunches – 3×30 Leg Raises – 3×20 Cardio: StairMaster – 30 min FRIDAY – LEGS / ABS Legs Smith Machine Reverse Lunges – 3×12 Smith Machine Deadlift – 3×12 Leg Press + Leg Curl – 3×12 Leg Extension – 3×12 Standing Smith Machine Calf Raises – 3×12 Abs Incline Bench Crunches – 3×30 Incline Bench Leg Raises – 3×20 Cardio: Treadmill – 30 min REST DAYS Saturday – Rest Sunday – Rest Rest between sets: 60–90 seconds Rest between supersets: 90 seconds Intensity: 60–70% of 1RM Jot something down