A) petto + bic
- panca piana 10-8-6-5-4
- inclinata manubri 2-3 x 6
- parallele 2x6
- Curl bilancere 10-8-6-4
- curl EZ 2-3 x 6
B) Gambe Polpacci
- front squat ( x wu)
- back squat 4x8-6
- split squat 2x 10-12
- ball leg curl 3x10
- donkey calf 3x15
C) Dorso + tric
- Bigshow ez row 10-8-6-5-4
- T-bar 2-3 x 6
- Pull- ups 2 x 6
- Ez skull 10-8-6-4
- kickbacks 2x8
D) spalle + trapezi
- tirate al mento 10-8-6-4
- alz laterali 3x8-10
- alz tergali 3x8-10
- Power shrugs 10-8-6-5-4 + backoff (senza power)
- panca piana 10-8-6-5-4
- inclinata manubri 2-3 x 6
- parallele 2x6
- Curl bilancere 10-8-6-4
- curl EZ 2-3 x 6
B) Gambe Polpacci
- front squat ( x wu)
- back squat 4x8-6
- split squat 2x 10-12
- ball leg curl 3x10
- donkey calf 3x15
C) Dorso + tric
- Bigshow ez row 10-8-6-5-4
- T-bar 2-3 x 6
- Pull- ups 2 x 6
- Ez skull 10-8-6-4
- kickbacks 2x8
D) spalle + trapezi
- tirate al mento 10-8-6-4
- alz laterali 3x8-10
- alz tergali 3x8-10
- Power shrugs 10-8-6-5-4 + backoff (senza power)
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