HEALTHY LIVING

Joaquim's life change

Joaquim

• Age: 38
• Weight: 76kg
• Height: 1.80m
• Body mass index: Normal

• Objective: gain muscle mass
• Training experience: Yes
• Food: regular
• Smoker: No
• Medication: No

Workout plan

1st Day

Chest

• Bench Press: 4 sets x 8-10 reps

• Dumbbell Flyes: 3 sets x 10-12 reps

• Push-ups: 3 sets x max reps (or to failure)

2nd DAY

BACK

• Pull-ups or Lat Pulldowns: 4 sets x 8-10 reps

• Barbell Rows: 3 sets x 10-12 reps

• Seated Cable Rows: 3 sets x 10-12 reps

3rd DAY

Shoulders

• Overhead Press: 4 sets x 8-10 reps

• Lateral Raises: 3 sets x 10-12 reps

• Front Raises: 3 sets x 10-12 reps

4th DAY

legs

• Squats: 4 sets x 8-10 reps

• Deadlift: 3 sets x 10-12 reps

• Leg Press: 3 sets x 10-12 reps

• Hip Thrusts: 4 sets x 8-10 reps

• Lunges: 3 sets x 10-12 reps per leg

5th DAY

ARMS

• Bicep Curls: 3 sets x 10-12 reps

• Tricep Dips: 3 sets x 10-12 reps

• Hammer Curls: 3 sets x 10-12 reps

• Tricep extension: 3 sets x 10-12 reps

Joaquim`s food plan

BREAKFAST

• Oatmeal topped with sliced bananas, a handful of berries, and a sprinkle of chia seeds
• A glass of freshly squeezed orange juice or a piece of whole fruit

Mid-Morning Snack

• Greek yogurt with a handful of mixed nuts (almonds, walnuts, and pistachios)

Lunch

• Grilled chicken breast salad with mixed greens, cherry tomatoes, cucumber slices, and a light vinaigrette dressing

• Quinoa or brown rice on the side

Afternoon Snack

A protein smoothie

Dinner

• Baked salmon fillet seasoned with herbs and lemon juice
• Steamed asparagus or green beans
• A serving of sweet potatoes

6 months later

Joaquim

"I'm Joaquim, and six months later, I feel much better with the plan that PT Gonçalo Silva and Rodrigo Penteado instructed and dedicated himself to during this time. I´ve completely achieved my goals."