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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’’
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’’
---------- Post added 29-04-2014 at 14:10:09 ---------- Previous post was 28-04-2014 at 15:48:28 ----------
martedì 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
---------- Post added 30-04-2014 at 10:40:53 ---------- Previous post was 29-04-2014 at 14:10:09 ----------
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’’
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’’
---------- Post added 06-05-2014 at 13:47:37 ---------- Previous post was 05-05-2014 at 17:14:44 ----------
martedì: 1h tennis
"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
Giovedì 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
---------- Post added 09-05-2014 at 14:18:57 ---------- Previous post was 08-05-2014 at 17:39:47 ----------
Nuovo ciclo. sempre ricomposizione
Venerdì gambe
Leg ex 2x max x50 RP @90’’
Squat SM 3x5x90.5@90’’
Huck Squat 2x10x120@60’’
Leg press hammer 1x20x90@ 60’’
Leg curl 3x 10-12 x40 @90’’
Stacchi rumeni 1x 6 x80.5 @90’’
Calf raise alla macchina 2x max DD x110-90-80@90’’
Calf raise alla pressa hammer 2x 15-20 x110 @60’’
abs 3x max
"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
lunedì dorso-tricipiti
Pull up 3x max @90’’
Pulley alla hummer 2x 8-10x 20@60’’
Rematore manubrio 2x 10 x24@30’’x lato
Stacco 2x5x90.5@90’’
Push down 3x8-10x35@60’’
Spinte singole sopra la testa 3x10x12@30’’ per braccio
abs 3x max
"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
martedì gambe
Leg ex 2x max x50 RP @90’’
Squat SM 3x5x90.5@90’’
Huck Squat 2x10x120@60’’
Leg press hammer 1x20x90@ 60’’
Leg curl 3x 10-12 x40 @90’’
Stacchi rumeni 1x 6 x80.5 @90’’
Calf raise alla macchina 2x max DD x110-90-80@90’’
Calf raise alla pressa hammer 2x 15-20 x110 @60’’
abs 3x max
"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
---------- Post added at 13:52:22 ---------- Previous post was at 13:51:52 ----------
martedì dorso-tricipiti
Pull up 3x max @90’’
Pulley alla hummer 2x 8-10x 20@60’’
Rematore manubrio 2x 10 x24@30’’x lato
Stacco 2x5x90.5@90’’
Push down 3x8-10x35@60’’
Spinte singole sopra la testa 3x10x12@30’’ per braccio
abs 3x max
---------- Post added 04-06-2014 at 13:41:04 ---------- Previous post was 03-06-2014 at 13:52:22 ----------
mercoledi : 1h tennis
---------- Post added 05-06-2014 at 10:06:59 ---------- Previous post was 04-06-2014 at 13:41:04 ----------
Mercoledì calcetto 1h.
---------- Post added at 13:36:23 ---------- Previous post was at 10:06:59 ----------
giovedì: petto- spalle -bicipiti
Bench press 8-6-4-2x65-70-75-80N @60-120’’
Press manubri 30° 2 x max 24 @60’’
Dip 1xmax @60’’
Cross over cavi alti 2x max x25@30’’
Alzate laterali 3x8x10@90’’
Alzate laterali busto flesso seduto 1x10x12@60’’
Press manubri 1xmax x 18 @60’’
Curl manubri 3x8-10x14@60’’
Curl larry scott 3x10-12x20.5@60’’
"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
venerdì gambe
Leg ex 2x max x50 RP @90’’
Squat SM 3x5x90.5@90’’
Huck Squat 2x10x120@60’’
Leg press hammer 1x20x90@ 60’’
Leg curl 3x 10-12 x40 @90’’
Stacchi rumeni 1x 6 x80.5 @90’’
Calf raise alla macchina 2x max DD x110-90-80@90’’
Calf raise alla pressa hammer 2x 15-20 x110 @60’’
abs 3x max
"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
lunedi dorso-tricipiti
Pull up 3x max @90’’
Pulley alla hummer 2x 8-10x 20@60’’
Rematore manubrio 2x 10 x24@30’’x lato
back ex alla lat 2xmax x45-65@90’’
Push down 3x8-10x35@60’’
Spinte singole sopra la testa 3x10x12@30’’ per braccio
abs 3x max
"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
martedì gambe
Leg ex 2x max x50 RP @90’’
Squat SM 3x5x90.5@90’’
Huck Squat 2x10x120@60’’
Leg press hammer 1x20x90@ 60’’
Leg curl 3x 10-12 x40 @90’’
Stacchi rumeni 1x 6 x80.5 @90’’
Calf raise alla macchina 2x max DD x110-90-80@90’’
Calf raise alla pressa hammer 2x 15-20 x110 @60’’
abs 3x max
---------- Post added 11-06-2014 at 14:44:45 ---------- Previous post was 10-06-2014 at 15:53:32 ----------
mercoledì: petto- spalle -bicipiti
Bench press 8-6-4-2x65-70-75-82.5N @60-120’’
Press manubri 30° 2 x max 24 @60’’
Dip 1xmax @60’’
Cross over cavi alti 2x max x25@30’’
Alzate laterali 3x8x10@90’’
Alzate laterali busto flesso seduto 1x10x12@60’’
Press manubri 1xmax x 18 @60’’
Curl manubri 3x8-10x14@60’’
Curl larry scott 3x10-12x20.5@60’
"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
---------- Post added at 13:52:41 ---------- Previous post was at 10:50:57 ----------
venerdì dorso-tricipiti
Pull up 3x max @90’’
Pulley alla hummer 2x 8-10x 20@60’’
Rematore manubrio 2x 10 x24@30’’x lato
back ex alla lat 2xmax x55@90’’
Push down 3x8-10x35@60’’
Spinte singole sopra la testa 3x10x12@30’’ per braccio
abs 3x max
"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
lunedì: gambe -abs
Squat SM 4x6x90.5@90’’
Leg ex 2x max x50RP@90’’
Huck Squat 2x10x120@60’’
Leg curl 3x 10-12 x40 @90’’
Stacchi rumeni 1x 6 x80.5 @90’’
Calf raise alla macchina 2x max RP x110@90’’
Calf raise alla pressa hammer 2x 15-20 x120 @60’’
abs 3x max
"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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