War Zone 1.0

[malfa81]

martedi : 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

[malfa81]

Mercoledì: 1h calcetto

[malfa81]

giovedì 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

---------- Post added 28-03-2014 at 11:43:08 ---------- Previous post was 27-03-2014 at 17:12:03 ----------

Venerdì: 1h tennis

---------- Post added at 17:56:14 ---------- Previous post was at 11:43:08 ----------

venerdi: 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]

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’’

[malfa81]

martedi : 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

[malfa81]

giovedì 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

---------- Post added at 15:32:57 ---------- Previous post was at 10:15:45 ----------

Giovedì: 1h tennis

[malfa81]

venerdi: 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]

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’’

---------- Post added 08-04-2014 at 11:03:23 ---------- Previous post was 07-04-2014 at 11:05:03 ----------

martedi : 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

[malfa81]

Mercoledì: 1h calcetto

---------- Post added 10-04-2014 at 11:02:30 ---------- Previous post was 09-04-2014 at 14:37:39 ----------

Giovedì: 1h tennis

---------- Post added at 18:05:17 ---------- Previous post was at 11:02:30 ----------

giovedì 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

---------- Post added at 18:06:31 ---------- Previous post was at 18:05:17 ----------

Ormai inizia la stagione del cutting: per adeso passo dalle +200 kcal al gg a bilancio = negli on e -300 in off. leggera ipo cmq per una ricomposizione. poi vediamo

[malfa81]

Venerdì 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]

Lunedì: 1h tennis

[malfa81]

martedi B: petto-spalle-braccia
Bench press 4x-5x80-80-70-70@90’’
Press inclinati alla macchina 2x max x 50 @90’’
Cross over 2x max x30 DRP @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

[malfa81]

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’’
Press alla hammer 3x 8x 110@60’’
Calf raise alla macchina 2x max x110-90-80DD @90’’
Calf raise alla huck squat 1x max x120 RP @90’’
Abs 3x max @60’’

[malfa81]

Venerdi B: petto-spalle-braccia
Bench press 4x-5x80-80-70-70@90’’
Press inclinati alla macchina 2x max x 50 @90’’
Cross over 2x max x30 DRP @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