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Allenamento:
(1a) french press con bilancere ez:
¤ 1x10-1x10-1x10-1x8-42kg 90"
¤ 1x10-1x10-1x10-1x8-32kg 90";
(2a) spinte in basso al lat presa prona:
¤ 1x10-1x10-1x10-1x8-1x8-1x6-36kg 90";
(3a) estensioni dietro la nuca con manubrio un braccio alla volta:
¤ 1x10-1x10-1x9-1x8-8kg 90";
(1b) crunch con contrazione di picco tenuta 3 secondi:
¤ 1xmax.
Allenamento:
(1a) french press con bilancere ez:
¤ 1x10-1x10-1x10-1x8-42kg 90"
¤ 1x10-1x10-1x10-1x8-32kg 90";
(2a) spinte in basso al lat presa prona:
¤ 1x10-1x10-1x10-1x8-1x8-1x6-36kg 90";
(3a) estensioni dietro la nuca con manubrio un braccio alla volta:
¤ 1x10-1x10-1x9-1x8-8kg 90";
(1b) crunch con contrazione di picco tenuta 3 secondi:
¤ 1xmax.
Allenamento:
(1a) french press con bilancere ez:
¤ 1x10-1x10-1x10-1x8-42kg 90"
¤ 1x10-1x10-1x10-1x8-32kg 90";
(2a) spinte in basso al lat presa prona:
¤ 1x10-1x10-1x10-1x8-1x8-1x6-36kg 90";
(3a) estensioni dietro la nuca con manubrio un braccio alla volta:
¤ 1x10-1x10-1x9-1x8-8kg 90";
(1b) crunch con contrazione di picco tenuta 3 secondi:
¤ 1xmax.
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solo tri 
dal tuo fratellino che non dorme
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