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Età: 23
Altezza: 1,74 m
Peso: 80 Kg
Polso: 17
Data inizio allenamento in palestra: 26/11/2007
Obiettivi: Arrivare ad hp +10
Altri sport praticati: MTB (enduro/freeride) 1-2 volte a settimana
Ciao, vado in palestra per compensare gli arti superiori perchè faccio 2/3 volte a settimana allenamento per MTB e le gambe non devono essere affaticate dai pesi.
Ho 63 cm di coscia quindi le gambe sn abbastanza sviluppate!
Ad ottobre re-inizierò ad andare in palestra 3 volte a settimana e li ci saranno anche le gambe!
riscaldamento 5 min
panca piana 10 (55 Kg) 8 (60 Kg) 6 (62.5 Kg) 4 (65 Kg)
press con manubri su panca 30° 10 (20 Kg) 8 (22,5 Kg) 6 (22,5 Kg) 4 (25 Kg)
croci su piana 10 (20 Kg) 8 (22,5 Kg) 6 (25 Kg) 4 (25 Kg)
pull over 10 (35 Kg) 8 (37,5 Kg) 6 (40 Kg) 4 (40 Kg)
lento avanti 10 (35 Kg) 8 (40 Kg) 6 (45 Kg) 4 (50 Kg)
alzate laterali da seduto 10 (9 Kg) 8 (10 Kg) 6 (10 Kg) 4 (10 Kg)
alzate frontali da seduto 10 (9 Kg) 8 (10 Kg) 6 (12,5 Kg) 4 (12,2 Kg)
alzate inverse con manubri 10 (10 Kg) 8 (12,5 Kg) 6 (15 Kg) 4 (17 Kg)
circuito addominali
Giorno 2:
riscaldamento 5 min
Trazioni alla sbarra presa larga 10 (+0 Kg) 8 (+5 Kg) 6 (+5 Kg) 4 (+10 Kg)
Dorsy bar presa larga 10 (50 Kg) 8 (55 Kg) 6 (60 Kg) 4 (62.5 Kg)
Pulley presa inversa 10 (75 Kg) 8 (80 Kg) 6 (85 Kg) 4 (90 Kg)
Curl in piedi con bilanciere 10 (30 Kg) 8 (35 Kg) 6 (35 Kg) 4 (40 Kg)
Bicipiti con manubri da seduto 10 (17.5 Kg) 8 (17,5 Kg) 6 (20 Kg) 4 (22,5 Kg)
Presa stretta al multi power 10 (35 Kg) 8 (40 Kg) 6 (45 Kg) 4 (50 Kg)
Tricipiti ai cavi 10 (30 Kg) 8 (30 Kg) 6 (32 Kg) 4 (35 Kg)
Trazioni al mento 10 (35 Kg) 8 (40 Kg) 6 (45 Kg) 4 (47.2 Kg)
Scrollate con manubri 10 (25 Kg) 8 (27.5 Kg) 6 (30 Kg) 4 (32.5 Kg)
circuito addominali
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