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Leg press 3x12
leg curl 3x12
calf in piedi 3x15
distensioni su panca piana 3x10
trazioni alla lat machine "frontali" 3x10
aperture laterali 2x12
curl con bilancere 2x10
estensione ai cavi 2x10
crunch 3-4x20-25
esegui la scheda in base al tuo grado di allenamento il primo mese non badare tanto ai carichi quanto alla buona esecuzione.
2-3 allenamenti settimanali
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