Salve rega...ieri sera girovagando su internet ho scoperto la routine di allenamento di zyzz!
E' suddivisa in 5 allenamenti a settimana:
Lunedi: Petto bicipiti
Martedi: Gambe e Polpacci
Mercoledi: Schiena
Giovedi: Spalle tricipiti
Sabato: Full body
Petto bic:
Gambe polpacci
Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.
Schiena
Tric spalle
Full body
Tralasciando l'ultima sessione full body e facendo ad esempio un
Lun: Petto bic
Mart: Gambe
Rest
Giovedi: Schiena
Sabato: Spalle tric
Secondo voi potrebbe andare? o c'è qualcosa da modificare?
Grazie mille
Enrico
E' suddivisa in 5 allenamenti a settimana:
Lunedi: Petto bicipiti
Martedi: Gambe e Polpacci
Mercoledi: Schiena
Giovedi: Spalle tricipiti
Sabato: Full body
Petto bic:
- 4 sets of Incline Dumbbell Press, 8-10 reps
- 3 sets of Bench Press, 8-10 reps
- 3 sets of Incline Flies, 8-10 reps
- 3 sets of Chest Dips until failure
- 3 sets of Barbell Curls, 8-10 reps
- 3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8
Gambe polpacci
- 4 sets of Squats 8-10 reps
- 3 sets of Lunges 8-10 reps
- 3 sets of Leg Press 8-10 reps
- 3 sets of Leg Extensions till failure
- 3 sets of Leg Curls 8-10 reps
Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.
Schiena
- 3 sets of Lat Pulldowns 8-10 reps
- 4 sets of Deadlifts 8-10 reps
- 3 sets of Bent Over Rows 8-10 reps
- 3 sets of Dumbell Rows 8-10 reps
- 3 sets of Hyperextensions 8-10 reps
Tric spalle
- 4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
- 3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
- 3 sets of front raises 8-10 reps
- 3 sets of Lying Rear Delt Raises 8-10 reps
- 3 sets of Close-Grip Bench Press 8-10 reps
- 4 sets of Pulldowns 8-10 reps
- 3 sets of Skullcrushers 8-10 reps
Full body
- 3 sets of Deadlifts 8-10 reps
- 3 sets of Squats 8-10 reps
- 3 sets of Clean and Jerk 8-10 reps
- 3 sets of Weighted Pull ups 8-10 reps
Tralasciando l'ultima sessione full body e facendo ad esempio un
Lun: Petto bic
Mart: Gambe
Rest
Giovedi: Schiena
Sabato: Spalle tric
Secondo voi potrebbe andare? o c'è qualcosa da modificare?
Grazie mille
Enrico
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