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Salve ragazzi, a settembre finalmente si riinizia a fare palestra e volevo strutturare un macrociclo annuale di sola definizione in quanto peso 80kgx179cm con un bf al16% (stimato con iperbenzoidetica) ed arrivare ad un addome piatto. Come strutturo il programma, privilegiando l alta intesitá, basso volume con serie mirate prevalentemente allo sviluppo della forza?
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