ciao sono nuovo di qui volevo sapere se questa scheda x la massa va bene (agli addominali ci penso io) o se avete consigli grazie![Smilie](https://www.bodyweb.com/core/images/icons/icon7.gif)
Martedì-Giovedì
Petto:
Panca piana 5 x 8-8-6-6-4-4
Croci 5 x 8-8-6-6-4-4
Spinte panca inclinata 5 x 8-8-6-6-4-4
Cavi 5 x 8-8-6-6-4-4
Dips 5 x stremo
Pullover 5 x 8-8-6-6-4-4
Spinte panca piana 5 x 8-8-6-6-4-4
Dorsali:
Trazioni 5 x stremo
Lat 5 x 8-8-6-6-4-4
Pulley 5 x 8-8-6-6-4-4
Rematore 5 x 8-8-6-6-4-4
Rematore 5 x 8-8-6-6-4-4
Dorsali superiori 5 x 8-8-6-6-4-4
Lat dietro 5 x 8-8-6-6-4-4
Mercoledì-Venerdì
Gambe:
Leg extensions 5 x 10-10-8-8-8-6-6
Leg extensions 5 x 10-10-8-8-8-6-6
Leg curls 5 x 10-10-8-8-8-6-6
Polpacci (sempre):
Macchina 5 x 8
Macchina 5 x 8
Bicipiti:
Curl con bilanciere 5 x 8-8-6-6-4-4
Curl in piedi 5 x 8-8-6-6-4-4
Curl in concentrazione 5 x 8-8-6-6-4-4
Curl panca inclinata 5 x 8-8-6-6-4-4
Tricipiti:
Pushdowns 5 x 8-8-6-6-4-4
Pushdowns 5 x 8-8-6-6-4-4
Tricipiti panca piana 5 x 8-8-6-6-4-4
Tricipiti una mano 5 x 8-8-6-6-4-4
Spalle:
Spinte 5 x 8-8-6-6-4-4
Alzate laterali 5 x 8-8-6-6-4-4
Alzate al mento 5 x 8-8-6-6-4-4
Alzate frontali 5 x 8-8-6-6-4-4
![Smilie](https://www.bodyweb.com/core/images/icons/icon7.gif)
Martedì-Giovedì
Petto:
Panca piana 5 x 8-8-6-6-4-4
Croci 5 x 8-8-6-6-4-4
Spinte panca inclinata 5 x 8-8-6-6-4-4
Cavi 5 x 8-8-6-6-4-4
Dips 5 x stremo
Pullover 5 x 8-8-6-6-4-4
Spinte panca piana 5 x 8-8-6-6-4-4
Dorsali:
Trazioni 5 x stremo
Lat 5 x 8-8-6-6-4-4
Pulley 5 x 8-8-6-6-4-4
Rematore 5 x 8-8-6-6-4-4
Rematore 5 x 8-8-6-6-4-4
Dorsali superiori 5 x 8-8-6-6-4-4
Lat dietro 5 x 8-8-6-6-4-4
Mercoledì-Venerdì
Gambe:
Leg extensions 5 x 10-10-8-8-8-6-6
Leg extensions 5 x 10-10-8-8-8-6-6
Leg curls 5 x 10-10-8-8-8-6-6
Polpacci (sempre):
Macchina 5 x 8
Macchina 5 x 8
Bicipiti:
Curl con bilanciere 5 x 8-8-6-6-4-4
Curl in piedi 5 x 8-8-6-6-4-4
Curl in concentrazione 5 x 8-8-6-6-4-4
Curl panca inclinata 5 x 8-8-6-6-4-4
Tricipiti:
Pushdowns 5 x 8-8-6-6-4-4
Pushdowns 5 x 8-8-6-6-4-4
Tricipiti panca piana 5 x 8-8-6-6-4-4
Tricipiti una mano 5 x 8-8-6-6-4-4
Spalle:
Spinte 5 x 8-8-6-6-4-4
Alzate laterali 5 x 8-8-6-6-4-4
Alzate al mento 5 x 8-8-6-6-4-4
Alzate frontali 5 x 8-8-6-6-4-4
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