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credo che se facevi 70serie di petto non potevi mai crescere,poche e buone :P
cmq fai questa postata,sembra buona,mi raccomando la lat machine presa inversa sono 3 serie fai gli esercizi in modo corretto e vedrai dei miglioramenti
per gli addominali falli due volte a settimana,i classici crunch,crunch inverso,flessioni laterali e taglialegna vanno bene,duo o tre esercizi da 3*12 rip(ovviamente con peso)
PEr il recupero in linea di massima 2 minuti nei fondamentali e 90" o 60" negli altri
La seduta di allenamento deve durare tra i 45m e 1h
edit:le spalle sono troppissime,basta lento,arnold ,laterali ,posteriori e tirate al mento
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