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Whip,Pino, Dorian no calf's Crazy Log (Don't do this at Home!)
*Max 3 settimane, poi cambiare con uno tra:
panca stretta,floor press con bil, floor press con DB, dips strette
LOWER BODY DAY:
Deadlift From Hell(sett 1 e 2):
+ 5X5 (7 RM)
--> Box Squat alto(sett 3 e 4)
--> Hack Squat(sett 5 e 6)
Front Squat(sett 1 e 2):
+ 5X5 (7 RM)
--> Snatch grip Deadlift(sett 3 e 4)
--> Curl grip Deadlift(sett 5 e 6)
Calf con sovraccarico:
+ 5Xmax
Abs al cavo:
+ 5X6-8
Abs inversi alternati abs su SWB
+ 2Xmax
Bicipiti a piacere..chi vuole anche no.
DYNAMIC EFFORT BENCH DAY:
Bench Press with bands:
+ 9X3 @ 60-65-70% 1 RM varying 3 different grips
Dalla quarta sett
Bench Press with board 5 cm:
+ 9X3 @ 65-70-75 % 1 RM varying 3 different grips
DB Chest Inclined**:
+ 5X4 (7 RM)
**Max 3 settimane, poi cambiare con uno tra:
Panca declinata manubri,Panca bilanciere a scaletta presa semisupina, Inclinata bilanciere, Declinata bilanciere
Last edited by menphisdaemon; 25-08-2008, 22:44:11.
Motivo: Ne avevo dimenticato un pezzo eh eh
"You eat, sleep, and drink hypertrophy. You live for the pump. You're a bodybuilder." Joel Marion "It's a shame for a man to grow old without seeing the strength and the beauty of which his body is capable"
Socrate
*Max 3 settimane, poi cambiare con uno tra:
panca stretta,floor press con bil, floor press con DB, dips strette
LOWER BODY DAY:
Deadlift From Hell(sett 1 e 2):
+ 5X5 (7 RM)
--> Box Squat alto(sett 3 e 4)
--> Hack Squat(sett 5 e 6)
Front Squat(sett 1 e 2):
+ 5X5 (7 RM)
--> Snatch grip Deadlift(sett 3 e 4)
--> Curl grip Deadlift(sett 5 e 6)
Calf con sovraccarico:
+ 5Xmax
Abs al cavo:
+ 5X6-8
Abs inversi alternati abs su SWB
+ 2Xmax
Bicipiti a piacere..chi vuole anche no.
DYNAMIC EFFORT BENCH DAY:
Bench Press with bands:
+ 9X3 @ 60-65-70% 1 RM varying 3 different grips
Dalla quarta sett
Bench Press with board 5 cm:
+ 9X3 @ 65-70-75 % 1 RM varying 3 different grips
DB Chest Inclined**:
+ 5X4 (7 RM)
**Max 3 settimane, poi cambiare con uno tra:
Panca declinata manubri,Panca bilanciere a scaletta presa semisupina, Inclinata bilanciere, Declinata bilanciere
"You eat, sleep, and drink hypertrophy. You live for the pump. You're a bodybuilder." Joel Marion "It's a shame for a man to grow old without seeing the strength and the beauty of which his body is capable"
Socrate
"You eat, sleep, and drink hypertrophy. You live for the pump. You're a bodybuilder." Joel Marion "It's a shame for a man to grow old without seeing the strength and the beauty of which his body is capable"
Socrate
Mi sono cercato sul tubo quelli che non conoscevo...poteva andà peggio con quei nomi...
Sorry, ma leggendo prevalentemente in inglese mi viene pure da scrivere in ingl...
Se c'è qualcosa che non ti torna chiedi pure
"You eat, sleep, and drink hypertrophy. You live for the pump. You're a bodybuilder." Joel Marion "It's a shame for a man to grow old without seeing the strength and the beauty of which his body is capable"
Socrate
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