Penpraghai Tiangngok Biography

Penpraghai Tiangngok Abs

Penpraghai Tiangngok Triceps

Contest History

  • 2018 IFBB Mr Olympia Women’s Physique (8th)
  • 2018 IFBB Europa Orlando Women’s Physique (1st)
  • 2017 IFBB Mr Olympia Women’s Physique (10th)
  • 2016 IFBB Rising Phoenix Arizona Pro Women’s Physique (1st)
  • 2012 IFBB Titans Grand Prix Women’s Physique (11th)
  • 2012 IFBB New York Pro Women’s Physique (3rd)

Penpraghai Tiangngok Workout

Penpraghai Tiangngok Workout Video

 

View this post on Instagram

 

A post shared by Penpraghai “Fón”Tiangngok (@ifbbpro_tko) on

Workout Plan

Day 1 – Chest/Triceps/Shoulders/Back:
AM Session
PM Session
Day 2 – Off:
Penpraghai Tiangngok Posing
Day 3 – Legs/Back/Abs:
AM Session
PM Session

 

Day 4 – Off:
Day 5 – Chest/Shoulders/Back/Biceps:
AM Session
PM Session

 

Day 6 – Legs/Back/Abs:
AM Session
PM Session

 

Day 7 – Off:

Penpraghai Tiangngok Back

Diet Plan

Meal 1
AM Workout
Meal 2
  • 25g Whey Protein Isolate
  • 60g Waxy Maize Starch
  • 5000mg Leucine
Meal 3
PM Workout
Meal 4
  • 25g Whey Protein Isolate
  • 40g Waxy Maize Starch
  • 500mg Vitamin C
  • 5000mg Leucine
Meal 5
Meal 6
Meal 7

Penpraghai Tiangngok Abs

Leave a Reply

Your email address will not be published. Required fields are marked *