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Mercoledì B
Bench press 3x5x60@90’’
Alzate laterali 3x max x12 @60’’
Dip appesantiti 3x max x14@60’’
Curl bil 3x max x 28 @60’’
Push down 3x max x30 @60’’
"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
Inizio una nuova fase all'insegna di A. Rea (adattato alle mie esigenze of course)
Fase 1: androgina OTC - Livello 1
Martedì: Petto - Spalle - bicipiti
Bench press 2x5x70RP@60-90’’
Press inclinata sm 2x5x60.5RP@60-90’’
Cross over ai cavi alti 1x3-5+8-10x35-20SD@60’’
Military press alla macchina 2x5x75RP@60’’
Alzate laterali 2x5x12RP@60’’
Curl bil 2x5x28RP@60-90’’
Curl cavo basso martello 2x5x27.5RP@60’’
"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
Mercoledì: gambe
Squat SM 2x5x100.5RP@60-90’’
leg press hammer 2x5x140RP@60’’
Leg ex 2x5x50RP@60’’
Stacco da terra GT 2x5x90RP@60’’
Calf raise 1x5x120RP@45’’Rep molto lente
Calf raise alla leg press 45° 1x5x150RP@45’’Rep molto lente
ABS 2x max HD
"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
Bench press 2x5x70RP@60-90’’
Press inclinata sm 2x5x60.5RP@60-90’’
Cross over ai cavi alti 2x3-5+8-10x35-20SD@60’’
Military press alla macchina 2x5x60RP@60’’
Alzate laterali 2x3-5+8-10x12-9SD@60’’’
Curl bil 2x5x28RP@60-90’’
Curl cavo basso martello 2x3-5+8-10x25-15SD@60’’
"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
Mercoledì: gambe
Squat SM 2x5x100.5RP@60-90’’
leg press hammer 2x5x140RP@60’’
Leg ex 1x3-5+8-10x45-30SD@60’’
Stacco da terra GT 1x3-5+8-10x80-50SD@60’’
Calf raise 1x3-5+8-10x110-90SD@45’’
Calf raise alla leg press 45° 1x3-5+8-10x140-120SD@45’’
ABS 2x max HD
"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
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