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i giorni dinamici sono rimasti simili panca piana (dinamici) 30 sec rec 10x2 100 kg press con manubri 60 sec rec 4x8 36 kg croci ai cavi 90° 60 sec rec 3x15 35kg panca piana presa inversa 60 sec rec 2x6 75kg 2x6 70kg spinte in basso 60 sec rec 6x8-10 55kg trazioni alla sbarra 60 sec rec 4x8 pulley basso 60 sec rec 4x8-10 100 kg trazioni dietro a lat machine 60 sec rec 4x8-10 80kg tutto ok,ho diminuito un po i tempi di recupero e mi a proprio spompato... [/quote]
squat 30 sec rec 10x1 150kg
stakki da terra 30 sec rec 8x1 180kg
2x1 170kg front squat 60 sec rec 4x4 90 kg
good morning 60 sec re 4x6 70kg
push press 90 sec rec 3x3 80 kg
alzate laterali singole al cavo60 sec rec 4x10 15kg alzate laterali 90° al cavo 3x12 15kg
curl in piedi con bil ez 60 sec rec 4x8 80 kg curl a martello con manubri 60 sec rec 3x8 20 kg panca scott 3x8 50kg
calf leg press 60 sec rec 4x10 320kg calf seduto 60 sec rec 2x15 55kg oggi molto soddisfatto anke se distrutto
e andata bene soprattutto ne i multiarticolari...
panca piana (dinamici) 30 sec rec 10x2 100 kg press con manubri 60 sec rec 4x8 36 kg croci ai cavi 90° 60 sec rec 3x15 35kg panca piana presa stretta meta R 60 sec rec 5x5 80kg spinte in basso 60 sec rec 5x10 55kg trazioni alla sbarra 60 sec rec 4x8 pulley basso 60 sec rec 4x8-10 100 kg trazioni dietro a lat machine 60 sec rec 4x8-10 70kg tutto ok,stallo con i carichi,pero con questo caldo nn si puo pretendere un gran ke!
squat (dinamico) 30 sec rec 10x2 120 kgstacco da terra (dinamico) 45 sec rec Stacchi da terra 10x2 150 kg back squat 60 sec rec 4x6 90kg
Iperestensioni 4x15
alzate frontali alternati con man 45 sec rec 4x6 18kg alzate laterali singole con man 45 sec rec 4x12 14 kg croci inverse ai cavi 45 sec rec 4x10 30kg
squat 30 sec rec 10x1 150kg
stakki da terra 30 sec rec 10x1 180kg front squat 60 sec rec 4x4 90 kg
good morning 60 sec re 4x6 70kg
push press 90 sec rec 3x3 70 kg
alzate laterali singole al cavo60 sec rec 4x10 15kg alzate laterali 90° al cavo 3x12 20kg
curl in piedi con bil ez 60 sec rec 4x8 80 kg curl a martello con manubri 60 sec rec 3x8 20 kg panca scott 3x8 50kg calf in piedi 30 sec rec 4x10 100kg calf seduto 30 sec rec 2x15 55kg molto,molto caldo...
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