Originariamente Scritto da Phemt666
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Ti avevo detto che ero in confusione...
Allora...
Ho trovato questa nel forumxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx
Monday
- Squat: 5 sets of 5
- Bench Press: 5 sets of 5
- Barbell Row: 5 sets of 5
- Assistance (optional): 2 sets of weighted hypers and 4 sets of weighted sit-ups
Wednesday
- Squat: 4 sets of 5; First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
- Incline Bench or Military Press
- Deadlifts: 4 sets of 5
- Assistance (optional): 3 sets of sit-ups
Friday
- Squat: 4 sets of 5, 1 set of 3, 1 set of 8; First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
- Bench Press: 4 sets of 5, 1 set of 3, 1 set of 8; First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
- Barbell Row: 4 sets of 5, 1 set of 3, 1 set of 8; First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
- Assistance (optional): 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls, and 3 sets of triceps extensions (8 reps)
Ho provato a tradurla parzialmente... puoi/potete aiutarmi per il resto? eventualmente a modificarla???
A
- Squat: 5 x 5
- Panca Piana: 5 x 5
- Stacchi con bilancere: 5 x 5
- (assistance ???) Lombari con zavorra + Crunch su panca inclinata (sovraccarico):
2 + 4 x 5 (???)
B
- Squat: 4 x 5; Primi 3 sets come il Lunedì, First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
- Panca Inclinata o Military Press (????)
- Stacchi con bilanciere: 4 x 5
- (assistance ???) Crunch su panca inclinata: 3 x XX (???)
C
- Squat: 4 sets of 5, 1 set of 3, 1 set of 8; First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
- Panca Inclinata: 4 sets of 5, 1 set of 3, 1 set of 8; First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
- Stacchi con bilanciere: 4 sets of 5, 1 set of 3, 1 set of 8; First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
- (assistance ???) Dips= 3 x 5-8 + Bicipiti con bilanciere 3 x XX + French press 3 x 8
Il sottolineato non ho capito cosa sia...
---------- Post added at 23:11:31 ---------- Previous post was at 22:35:33 ----------
Adesso MANX fammi capire !!!
Prendo direttamente il link presente in una pagina del nostro forum
esattamente alla linea dove vengono esposti i link di STARR...
e commetto infrazione per aver riportato un link già presente nel forum?????
Che infrazione è???? VOGLIO SENTIRE !!!!
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