War Zone 1.0

[malfa81]

Giovedì corsa: 5.0 km - 33' 20''

[malfa81]

Venerdì dorso tricipiti
Rematore hammer singolo 2x5x30RP+forzate@60’’
Pulley 1x4-5x65RP+cheating@60’’
Lat machine 2x3-5+8-10x50-35SD@60’’
Pullover cavo alto 1x3-5+8-10x25-20SD@60’’
Shrug bilanciere 2x4-5x60 + cheating@60’’
Bench stretto SM 2x5x60.5RP@60-90’’
Push down presa larga 2x3-5+8-10x35-25SD@60’’

[malfa81]

Venerdì corsa: 5.0 km - 36' 40''

[malfa81]

lunedì: Petto - Spalle - bicipiti

Bench press 2x5x70RP@60-90’’
Press inclinata sm 2x5x60.5RP@60-90’’
Cross over ai cavi alti 1x3-5x35-30-25DD@60’’
Military press alla macchina 1x5x75RP+Forzate@60’’’
Alzate laterali 1x3-5x12-9-7DD@60’’
Curl bil 1x5x28RP@60-90’’
1 x5x28RP + forzate@60-90’’
Curl cavo basso martello 1x3-5x25-20-15DD@60’’

[malfa81]

lunedì sera: 1h calcetto

[malfa81]

martedì: 1h tennis

[malfa81]

Martedì sera corsa: 5.2 km - 37' 40''

[malfa81]

Giovedì: gambe
Squat SM 1x3-5+8-10x90.5-60.5SD@60’’
leg press hammer 1x3-5+8-10x130-90sD@60’’
Leg ex 1x3-5x-45-35-25DD@60’’
Stacco da terra GT 1x3-5x80-70-60DD@60’’
Calf raise 1x3-5x110-100-90DD@60’’
Calf raise alla leg press 45° 1x3-5x140-130-120DD@60’’
ABS 2x max HD

[malfa81]

Martedì corsa: 5.5 km - 41

[malfa81]

Venerdì dorso tricipiti
Rematore hammer singolo 1x3-5+8-10x25-15SD@60’’
Pulley 1x4-5x65RP+cheating@60’’
Lat machine 1x3-5x50-40-30DD@60’’
Pullover cavo alto 1x3-5x25-20-15DD@60’’
Shrug bilanciere 1x3-5x60-50-40DD@60’’
Bench stretto SM 1x5x60.5RP@60-90’’
" 1 x5x60.5RP + forzate@60-90’’Push down presa larga 1x3-5x35-30-25DD@60’’

[malfa81]

lunedì: Petto - Spalle - bicipiti


Bench press 2x5x70RP@60-90’’
Press inclinata sm 2x5x60.5RP@60-90’’
Cross over ai cavi alti 1x3-5x35-30-25DD@60’’
Military press alla macchina 1x5x65RP @60’’’
1x5x65RP +Forzate @60’’’
Alzate laterali 2x3-5+8-10x12-9SD@60’’’
Curl bil 2x3-5+8-10x28-23SD@60’’
Curl cavo basso martello 2x3-5x25-20-15DD@60’’

[malfa81]

Lunedì: 5km corsa

[malfa81]

Martedì: gambe
Squat SM 1x3-5x90.5-80.5-70.5DD@60’’
leg press hammer 2x5x140RP@60-90’’
Leg ex 1x3-5+8-10x45-30SD@60’’
Stacco da terra GT 2x3-5x80-70-60DD@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

[malfa81]

mercoledì dorso tricipiti
Rematore hammer singolo 1x3-5x25-20-15DD@60’’
Pulley 1x3-5+8-10x55-40SD@60’’
Lat machine 2x3-5+8-10x50-35SD@60’’
Pullover cavo alto 1x3-5x25-20-15DD@60’’
Shrug bilanciere 2x3-5x60-50-40DD@60’’
Bench stretto SM 2x3-5+8-10x50.5-40.5SD@60’’
Push down presa larga 2x3-5x35-30-25DD@60’’

[malfa81]

Giovedì 1h tennis