metodi

[the_drifter]

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)

[warman]

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

[warman]

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