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A Panca Piana bilanciere 4x6---54kg Spinte manubri su panca inclinata 3x8---20kg Croci con i manubri (alternando di sessione in sessione l'inclinazione della panca) 3x10---10kg Military press (che sarebbe il lento avanti in piedi con bilanciere) 4x6---30kg Tirate al mento 3x6 (lente) o Alzate laterali 3x10---30kg French Press 3x10---13kg Dips tra panche 2xmax
B Rematore bilanciere 4x6---30kg Rematore manubrio 3x8---20kg Pullover 3x10---10 kg Alzate a 90° 3x10---8kg Scrollate bilanciere o manubri 3x10---30kg Curl bilanciere 4x6---30kg Curl concentrato manubri 3x8---20kg
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