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  • the_drifter
    X-FIT
    • Oct 2006
    • 7360
    • 351
    • 118
    • Florencia
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    #46
    Originariamente Scritto da warman Visualizza Messaggio
    x le serie e le rip
    esempio, stage 3:

    LUN
    A1 panca 5-1-5-1-10
    B1 row a busto flesso 5-1-5-1-10
    C panca stretta 1x10+2x6
    MAR
    A stacco 5-1-5-1
    B stacco dai blocchi 1x5 (sovramassimale)
    C clean pull 1x5 (o circuito stacco+scrollate)
    GIOV
    A1 chinups 5-1-5-1-10
    A2 lento 5-1-5-1-10
    C curl 1x10+2x8
    VEN
    A squat 5-1-5-1
    B 1/4 squat 1x5 (sovramax)
    C squat esplosivo 1x8 (o circuito quad)
    Last edited by the_drifter; 12-06-2008, 01:48:21.
    I knew all the rules but the rules did not know me
    My log: evolve or die
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    Commenta

    • warman
      Bodyweb Advanced
      • Apr 2005
      • 291
      • 6
      • 0
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      #47
      allenamento che faceva reg park nel 1951
      Squats: 5 x 10 x 400 lbs.

      Bench Press: 3 x 10 x 320 lbs., 2 x 10 x 350 lbs.

      Dumbbell Bench Presses: 5 x 10 x 140 lbs.

      Dips Between Chairs: 5 x 12 (with resistance added)

      Cheat Barbell Curls: 5 x 10 x 190 lbs.

      Swing Bell Curls: 4 x 10 x 170 lbs.

      Triceps Extensions on Bench: 5 x 10 x 170 lbs.

      French Presses: 5 x 10 x 170 lbs.

      Calf Exercises - Donkey Raises: 5 sets

      Chins with Extra 60 Lbs. Attached to his Waist

      Abdominal Work

      3 time a week

      Commenta

      • warman
        Bodyweb Advanced
        • Apr 2005
        • 291
        • 6
        • 0
        • Send PM

        #48
        Originariamente Scritto da the_drifter Visualizza Messaggio
        esempio, stage 3:

        LUN
        A1 panca 5-1-5-1-10
        B1 row a busto flesso 5-1-5-1-10
        C panca stretta 1x10+2x6
        MAR
        A stacco 5-1-5-1
        B stacco dai blocchi 1x5 (sovramassimale)
        C clean pull 1x5 (o circuito stacco+scrollate)
        GIOV
        A1 chinups 5-1-5-1-10
        A2 lento 5-1-5-1-10
        C curl 1x10+2x8
        VEN
        A squat 5-1-5-1
        B 1/4 squat 1x5 (sovramax)
        C squat esplosivo 1x8 (o circuito quad)
        grazie

        Commenta

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