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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
"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
---------- 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’’
"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
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
"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
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
---------- 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’’
"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
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’’
"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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