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prima lo squat e poi il leg curl naturalmente, metterei a 12 le rip delle estensioni dietro nuca, trazioni libere invece di tutte quelle lat, per il curl di concentrazione idem che per le estensioni dietro nuca, il lento avanti invece lo diminuirei.
Mancano le alzate 90°
le distensioni su panca declinata alla fine non le vedo bene.
meno serie nei curl alternato e concentrato.
la pressa prima di leg curl ed extension.
meno serie per le spalle.
sinceramente io la splitterei in 4 giorni, ma se proprio non puoi prova cosi e vedi come va.
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