War Zone 1.0

[malfa81]

lunedì: dorso
Pull up 3x max RP @120’’
Rematore bil 2x 8-10x 48@90
Pulley 2x max x50-40D@60’’
Pull down triangolo 2x12-15x45@60’’
Pullower cavi alti 2x15-20x15@45’’
Stacco 1x 6 x80.5@60’’
Shrug bilanciere 3x12-15x48@45’’

[malfa81]

Martedì: spalle -tricipiti-abs
Military Press 3x6-8x33@90’’
Alzate laterali 2x 8-10x 10-8D@60’’
Alzate laterali a busto flesso 2x 12 x10@60’’
French press su inclinata 3x5x40.5@90’’
Spinte singole sopra la testa 3x8-10x12@60’’
Push down inversi 2x12-15x20@60’’
abs 3x max

[malfa81]

mercoledì: 1h calcetto

---------- Post added 20-02-2014 at 11:19:02 ---------- Previous post was 19-02-2014 at 19:18:11 ----------

giovedi mattina: 1h tennis

---------- Post added at 18:57:46 ---------- Previous post was at 11:19:02 ----------

giovedì: petto bicipiti
Bench press 3x5x70 @90’’
Press manubri 30° 2x 8-10x 24@60’’
Cross over cavi alti 1x max x30@60’’
Curl su inclinata 2x6-8x14@90’’
Curl larry scott 2x8-10x23@60’’
Curl martello 2x12-15x14@60’

---------- Post added 21-02-2014 at 14:32:16 ---------- Previous post was 20-02-2014 at 18:57:46 ----------

Venerdi gambe
Squat SM 3x5x90.5@90’’
Leg ex 1x 10-12 x40DRP @60’’
Huck Squat 2x10x120@60’’
Leg press hammer 1x20x80@ 60’’
Leg curl 3x 10-12 x35 @90’’
Stacchi rumeni 1x 6 x80.5 @90’’
Calf raise alla macchina 2x max DD x110-90-70 @90’’
Calf raise alla pressa hammer 2x 15-20 x110 @60’’
abs 3x max

[malfa81]

lunedì: dorso
Pull up 3x max RP @120’’
Rematore bil 2x 8-10x 48@90
Pulley 2x max x50-40D@60’’
Pull down triangolo 2x12-15x45@60’’
Pullower cavi alti 2x15-20x15@45’’
Stacco 1x 6 x80.5@60’’
Shrug bilanciere 3x12-15x48@45’’

[malfa81]

Martedì: spalle -tricipiti-abs
Military Press 3x6-8x35.5@90’’
Alzate laterali 2x 8-10x 10-8D@60’’
Alzate laterali a busto flesso 2x 12 x10@60’’
French press su inclinata 3x5x40.5@90’’
Spinte singole sopra la testa 3x8-10x12@60’’
Push down inversi 2x12-15x20@60’’
abs 3x max

[malfa81]

Mercoledì: 1h calcetto

---------- Post added 27-02-2014 at 18:40:49 ---------- Previous post was 26-02-2014 at 19:18:55 ----------

giovedì gambe
Squat SM 3x5x90.5@90’’
Leg ex 1x 10-12 x40DRP @60’’
Huck Squat 2x10x120@60’’
Leg press hammer 1x20x80@ 60’’
Leg curl 3x 10-12 x35 @90’’
Stacchi rumeni 1x 6 x80.5 @90’’
Calf raise alla macchina 2x max DD x110-90-70 @90’’
Calf raise alla pressa hammer 2x 15-20 x110 @60’’
abs 3x max

---------- Post added 28-02-2014 at 16:19:50 ---------- Previous post was 27-02-2014 at 18:40:49 ----------

venerdì: petto bicipiti
Bench press 3x5x70 @90’’
Press manubri 30° 2x 8-10x 24@60’’
Cross over cavi alti 1x max x30@60’’
Curl su inclinata 2x6-8x14@90’’
Curl larry scott 2x8-10x23@60’’
Curl martello 2x12-15x14@60’

[malfa81]

lunedì: a.
Dorso-gambe
Rematore bil 4x6-8x58 @90’’
Pull up 2x max RP @90’’
Pulley 2x max x 60-50D @60’’
Leg ex 3x max x 45RP @60’’
hack squat 3x 15x 100@60’’
Calf raise alla macchina 2x max x110-90-80DD @90’’
Calf raise alla huck squat 1x max x120 RP @90’’
Abs 3x max @90’’

---------- Post added 04-03-2014 at 16:38:48 ---------- Previous post was 03-03-2014 at 16:57:10 ----------

martedì: b.
petto-spalle-braccia
Bench press 8-6-4-2x62.5-72.5-77.5-82.5N @90’’
Pres su inclinata 1x max x 60 DRP @90’’
Cross over 1x max x25@45’’
Military Press 3x6-8x35.5@90’’
Alzate laterali 2x max x 12 RP @60’’
Curl bil EZ/push down 4x6x 33 @30’’/4x6x 35 @45’’JS
Curl su inclinata/spinte sopra la testa al cavo basso con fune 2x8-10x 14 @30’’/2x8-10x 25 @45’’JS

[malfa81]

mercoledì: 1h calcetto

---------- Post added 06-03-2014 at 14:57:49 ---------- Previous post was 05-03-2014 at 17:37:17 ----------

Giovedì: 1h tennis

---------- Post added at 17:36:37 ---------- Previous post was at 14:57:49 ----------

Giovedì: a.
Dorso-gambe
Rematore bil 4x6-8x58 @90’’
Pull up 2x max RP @90’’
Pulley 2x max x 60-50D @60’’
Leg ex 3x max x 45RP @60’’
hack squat 3x 15x 100@60’’
Calf raise alla macchina 2x max x110-90-80DD @90’’
Calf raise alla huck squat 1x max x120 RP @90’’
Abs 3x max @90’’

[malfa81]

venerdì: b.
petto-spalle-braccia
Bench press 8-6-4-2x62.5-72.5-77.5-85N @90’’
Pres su inclinata 1x max x 60 DRP @90’’
Cross over 1x max x25@45’’
Military Press 3x6-8x35.5@90’’
Alzate laterali 2x max x 12 RP @60’’
Curl bil EZ/push down 4x6x 33 @30’’/4x6x 35 @45’’JS
Curl su inclinata/spinte sopra la testa al cavo basso con fune 2x8-10x 14 @30’’/2x8-10x 25 @45’’JS

[malfa81]

Lunedì: A
Dorso-gambe
Rematore bil 4x6-8x58 @90’’
Pull up 2x max RP @90’’
Pulley 2x max x 60-50D @60’’
Leg ex 3x max x 45RP @60’’
hack squat 3x 15x 100@60’’
Calf raise alla macchina 2x max x110-90-80DD @90’’
Calf raise alla huck squat 1x max x120 RP @90’’
Abs 3x max @90’’

---------- Post added at 18:00:22 ---------- Previous post was at 12:09:20 ----------

lunedì: 1h tennis

---------- Post added 11-03-2014 at 15:18:18 ---------- Previous post was 10-03-2014 at 18:00:22 ----------

martedì: b.
petto-spalle-braccia
Bench press 8-6-4-2x62.5-72.5-77.5-82.5N @90’’
Pres su inclinata 1x max x 60 DRP @90’’
Cross over 1x max x25@45’’
Military Press 3x6-8x35.5@90’’
Alzate laterali 2x max x 12 RP @60’’
Curl bil EZ/push down 4x6x 33 @30’’/4x6x 35 @45’’JS
Curl su inclinata/spinte sopra la testa al cavo basso con fune 2x8-10x 14 @30’’/2x8-10x 25 @45’’JS

[malfa81]

mercoledì: 1h calcetto

---------- Post added 13-03-2014 at 17:08:57 ---------- Previous post was 12-03-2014 at 17:33:26 ----------

giovedì: b.
petto-spalle-braccia
Bench press 8-6-4-2x62.5-72.5-77.5-82.5N @90’’
Pres su inclinata 1x max x 60 DRP @90’’
Cross over 1x max x25@45’’
Military Press 3x6-8x35.5@90’’
Alzate laterali 2x max x 12 RP @60’’
Curl bil EZ/push down 4x6x 33 @30’’/4x6x 35 @45’’JS
Curl su inclinata/spinte sopra la testa al cavo basso con fune 2x8-10x 14 @30’’/2x8-10x 25 @45’’JS

---------- Post added 14-03-2014 at 16:55:20 ---------- Previous post was 13-03-2014 at 17:08:57 ----------

Venerdì. a
Dorso-gambe
Rematore bil 4x6-8x58 @90’’
Pull up 2x max RP @90’’
Pulley 2x max x 60-50D @60’’
Leg ex 3x max x 45RP @60’’
hack squat 3x 15x 100@60’’
Calf raise alla macchina 2x max x110-90-80DD @90’’
Calf raise alla huck squat 1x max x120 RP @90’’
Abs 3x max @90’’

[malfa81]

Lunedì gambe
Leg ex 2x max x50 DRP @90’’
Squat SM 3x5x90.5@90’’
Huck Squat 2x10x120@60’’
Leg press hammer 1x20x90@ 60’’
Leg curl 2x 10-12 x40 @90’’
Stacchi rumeni 1x 6 x80.5 @90’’
Calf raise alla macchina 2x max DRP x110@90’’
Calf raise alla pressa hammer 2x 15-20 x110 @60’’
abs 3x max

[malfa81]

Martedì: petto bicipiti
Bench press 8-6-4-2x65-70-75-85N @60-120’’
Croci /Press manubri 30° 2x max x 20/2 x max 20 SC @60’’
Dip 1xmax @60’’
Cross over cavi alti 2x max x25@30’’
Curl bil ez 3x5x33@90’’
Curl martello 3x8-10x14@60’’
Curl larry scott 2x10-12x25@60’’

[malfa81]

mercoledì: 1h calcetto

---------- Post added 20-03-2014 at 11:57:04 ---------- Previous post was 19-03-2014 at 15:13:01 ----------

giovedì mattina: 1h tennis

---------- Post added at 16:34:20 ---------- Previous post was at 11:57:04 ----------

giovedì pomeriggio: Spalle triceps abs
Military Press 3x6-8x40.5@90’’
Alzate laterali 2x 8-10x 10-8D@60’’
Alzate laterali a busto flesso 2x 12 x10@60’’
French press 3x5x40.5@90’’
Spinte singole sopra la testa 3x8-10x12@60’’
Push down fune 2x12-15x20@60’’
abs 3x max

---------- Post added 21-03-2014 at 16:06:32 ---------- Previous post was 20-03-2014 at 16:34:20 ----------

venerdì: dorso
Chin up 2x max RP @90’’
Rematore bil 2x 8-10x 58@60
Pull down 2xmax x50+statica@60’’
Pulley 2x max x60DRP@60’’
Rematore manubrio 2x10x24@20’’ per lato
Pullower cavi alti 1x15-20x15@45’’
Stacco 1x 6 x80.5@60’’
Shrug manubri 3x12-15x28@45’’

[malfa81]

lunedì: dorso
Chin up 2x max RP @90’’
Rematore bil 2x 8-10x 58@60
Pull down 2xmax x50+statica@60’’
Pulley 2x max x60DRP@60’’
Rematore manubrio 2x10x24@20’’ per lato
Pullower cavi alti 1x15-20x15@45’’
Stacco 1x 6 x80.5@60’’
Shrug manubri 3x12-15x28@45’’