War Zone 1.0

[malfa81]

giovedì dorso tricipiti
Rematore hammer singolo 2x5x30RP@60’’
Pulley 2x5x65RP@60’’
Lat machine 2x5x60RP@60’’
Pullover cavo alto 1x5x25RP@60’’’
Shrug bilanciere 2x5x70RP@60’’
Bench stretto SM 2x5x70RP@60’’
Push down presa larga 2x5x40RP@60’’

[malfa81]

Venerdì: 1h tennis

[malfa81]

lunedì: Petto - Spalle - bicipiti

Bench press 2x5x70RP@60-90’’
Press inclinata 2x5x60RP@60-90’’
Cross over ai cavi alti 1x3-5x35-30-25DD@60’’
Military press alla macchina 2x5x65RP @60’’’
Alzate laterali 1x3-5x12-9-7DD@60’’ @60’’’’’
Curl bil 2x5x28RP@60’’
Curl cavo basso martello 2x3-5+8-10x25-15SD@60’’

[malfa81]

Lunedì: calcetto 1h

[malfa81]

martedì: 35' corsa

[malfa81]

Mercoledi: gambe
hack Squat 2x5x100.5RP@60-90’’
leg press hammer 2x5x140RP@60’’
Leg ex 1x3-5+8-10x45-30RP@60’’
Stacco da terra GT 1x3-5+8-10x80-50RP@60’’’
Calf raise 1x3-5+8-10x110-90RP@45’’
Calf raise alla leg press 1x3-5+8-10x140-120RP@45’’
ABS 2x max HD

[malfa81]

giovedì: 1h tennis

[malfa81]

giovedì: 40' corsa

[malfa81]

Venerdì dorso tricipiti
Rematore hammer singolo 2x5x30RP@60’’
Pulley 1x4-5x55 con cheating@60’’
Lat machine 2x3-5+8-10x50-35SD@60
Pullover cavo alto 1x3-5+8-10x25-20SD@60
Shrug bilanciere 2x4-5x60 con cheating@60’’
Bench stretto SM 2x5x70RP@60’’
Push down presa larga 2x3-5+8-10x35-25SD@60’’

[malfa81]

Venerdì: 40' corsa

[malfa81]

lunedì: Petto - Spalle - bicipiti

Bench press 2x5x70RP@60-90’’
Press inclinata 2x5x60RP@60-90’’
Cross over ai cavi alti 1x3-5x35-30-25DD@60’’
Military press alla macchina 1x5x65 forzate @60’’’
Alzate laterali 1x3-5x12-9-7DD@60’’ @60’’’’’
Curl bil 1x5x28RP@60’’
1x5x28 forzate@60’’
Curl cavo basso martello 1x3-5x25-20-15DD@60’’

[malfa81]

martedì: 1h tennis

[malfa81]

martedì: 40' corsa

[malfa81]

Mercoledì: gambe
Huck Squat 1x3-5+8-10x120-90SD@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]

giovedì dorso tricipiti
Rematore hammer singolo 1x5x25-15 SD@60’’
Pulley 1x4-5x55 con cheating@60’’
Lat machine 1x3-5x50-40-30DD@60’’
Pullover cavo alto 1x3-5x25-20-15DD@60’’
Shrug bilanciere 1x3-5x60-50-30DD@60’’
Bench stretto SM 1x5x70RP@60’’
1 x5x70.5RP + forzate@60-90’’
Push down presa larga 1x3-5x35-30-25DD@60’’