War Zone 1.0

[malfa81]

Giovedì: 1h tennis + 1h calcetto

[malfa81]

venerdì: dorso, triceps, abs
Stacco 3x3x90.5 @90’’
Chin up appesantiti 2x max x10D@90’’
Pulley 1x max x60@60’’ 1x max x 60-50-40 DD @60’’
Pull down 1x max x50 DRP+statica @90’’
Push down 1x max x 30 @90’’ 1x max x 30-25-20DD@90’’
Spinte singole sopra la testa 1x max x 12 DRP@30’’ a braccio
abs 2x max con HD@60’’

[malfa81]

DA questa settimana cambiamo di nuovo....una multifrequenza ABAB con in alta intensità...

---------- Post added at 15:55:09 ---------- Previous post was at 10:30:27 ----------

Lunedì: A


Stacco * 3x3x90.5 @60’’
Pull up 1x max DRP @90’’
Chin up 1x max x 10D @90’’
Squat libero 1x20x80.5 con RP ove necessario@90’’
Calf raise 2x max x100-90-80DD @90’’
Abs 2x max in HD @90’’


*Stacco con appoggio del bil ad ogni reps

---------- Post added 22-10-2013 at 15:15:14 ---------- Previous post was 21-10-2013 at 15:55:09 ----------

Martedì: B
Bench press 2x5x65@90’’
Pres su inclinata 1x max x 60 DRP @90’’
Press spalle coi manubri 1x6x24-20-16 DD @90’’
Alzate laterali 1x max x 12-10-8 DD @60’’
Dip appesantiti 1x max x14D@60’’
Curl bil 2xmax x 30.5 DRP @90’’
Push down 2xmax x 35 DRP @90’’

[malfa81]

Giovedì: A

Stacco * 3x3x90.5 @60’’
Pull up 1x max DRP @90’’
Chin up 1x max x 10D @90’’
Squat libero 1x20x80.5 con RP ove necessario@90’’
Calf raise 2x max x100-90-80DD @90’’
Abs 2x max in HD @90’’

---------- Post added 25-10-2013 at 14:09:22 ---------- Previous post was 24-10-2013 at 15:34:56 ----------

venerdì: B
Bench press 2x5x65@90’’
Pres su inclinata 1x max x 60 DRP @90’’
Press spalle coi manubri 1x6x24-20-16 DD @90’’
Alzate laterali 1x max x 12-10-8 DD @60’’
Dip appesantiti 1x max x14D@60’’
Curl bil 2xmax x 30.5 DRP @90’’
Push down 2xmax x 35 DRP @90’’

[malfa81]

Lunedì: A

Stacco * 3x3x90.5 @60’’
Pull up 1x max DRP @90’’
Chin up 1x max x 10D @90’’
Squat libero 1x20x80.5 con RP@90’’
Calf raise 2x max x100-90-80DD @90’’
Abs 2x max in HD @90’’

---------- Post added 29-10-2013 at 15:04:14 ---------- Previous post was 28-10-2013 at 16:43:00 ----------

Martedì: B
Bench press 2x5x65@90’’
Pres su inclinata 1x max x 60 DRP @90’’
Press spalle coi manubri 1x6x24-20-16 DD @90’’
Alzate laterali 1x max x 12-10-8 DD @60’’
Dip appesantiti 1x max x14D@60’’
Curl bil 2xmax x 30.5 DRP @90’’
Push down 2xmax x 35 DRP @90’’



---------- Post added at 17:26:27 ---------- Previous post was at 15:04:14 ----------

da domani fino a lunedì rest totale...mini vacanza rigenerante

[malfa81]

Lunedì: A
Stacco * 3x3x90.5 @60’’
Pull up 1x max DRP @90’’
Chin up 1x max x 10D @90’’
Squat libero 1x20x80.5 con RP ove necessario@90’’
Calf raise 2x max x100-90-80DD @90’’
Abs 2x max in HD @90’’

[malfa81]

Martedì: B
Bench press 2x5x65@90’’
Pres su inclinata 1x max x 60 DRP @90’’
Press spalle coi manubri 1x6x24-20-16 DD @90’’
Alzate laterali 1x max x 12-10-8 DD @60’’
Dip appesantiti 1x max x14D@60’’
Curl bil 2xmax x 30.5 DRP @90’’
Push down 2xmax x 35 DRP @90’’

---------- Post added 06-11-2013 at 14:51:36 ---------- Previous post was 05-11-2013 at 18:14:20 ----------

Mercoledì (pranzo): A
Stacco * 3x3x90.5 @60’’
Pull up 1x max DRP @90’’
Chin up 1x max x 10D @90’’
Squat libero 1x20x80.5 con RP ove necessario@90’’
Calf raise 2x max x100-90-80DD @90’’
Abs 2x max in HD @90’’

---------- Post added at 18:14:35 ---------- Previous post was at 14:51:36 ----------

mercoledi (sera): 1h calcetto

---------- Post added 07-11-2013 at 12:44:33 ---------- Previous post was 06-11-2013 at 18:14:35 ----------

Giovedì: B
Bench press 2x5x65@90’’
Pres su inclinata 1x max x 60 DRP @90’’
Press spalle coi manubri 1x6x24-20-16 DD @90’’
Alzate laterali 1x max x 12-10-8 DD @60’’
Dip appesantiti 1x max x14D@60’’
Curl bil 2xmax x 30.5 DRP @90’’
Push down 2xmax x 35 DRP @90’’


---------- Post added 08-11-2013 at 12:39:30 ---------- Previous post was 07-11-2013 at 12:44:33 ----------

Venerdì: 1h tennis

[malfa81]

cambio di rotta...le articolazioni mi chiedono un pò di tregua dall' hd!!! E noi gliela convcediamo...si reitra col volume..crescente con culmine sotto natale e poi pausa di nuovo.

---------- Post added at 16:53:21 ---------- Previous post was at 12:09:37 ----------

Lunedì: petto -bicipiti
Bench press 2x5x65@90’’
Press manubri 30° 1x 8-10x 22@60’’
Cross over cavi alti 1x max x30@60’’
Curl su inclinata 2x6-8x12@90’’
Curl larry scott 1x8-10x20.5@60’’
Curl ez inverso 1x10-15x15.5@60’’

[malfa81]

Martedì: gambe -abs
Leg press hammer 2x8x100@90’’
Leg ex 1x 10-12 x40 @60’’
Huck Squat 1x10x100@90’’
Affondi manubri 1x6x24@ 60’’
Leg curl 1x 8-10 x30 @90’’
Stacchi rumeni 1x 6 x80 @90’’
Calf raise alla macchina 1x 8-10 x110 @90’’
Calf raise alla pressa hammer 1x 15-20 x110 @60’’
abs 3x max

---------- Post added 13-11-2013 at 14:53:30 ---------- Previous post was 12-11-2013 at 18:27:30 ----------

mercoledì: spalle- triceps-abs
Press manubri da seduto 2x6-8x22@90’’
Alzate laterali 1x 8-10x 12@60’’
Alzate laterali a busto flesso seduto 1x 12 x12@60’’
Bench press stretto 2x6-8x55@90’’
Push down fune 1x8-10x25@60’’
Spinte singole sopra la testa 1x8-10x12@30’’x lato
abs 3x max

---------- Post added at 18:20:39 ---------- Previous post was at 14:53:30 ----------

mercoledì sera: 1h calcetto

---------- Post added 14-11-2013 at 11:36:25 ---------- Previous post was 13-11-2013 at 18:20:39 ----------

giovedì: Dorso
Pull up 2x max @90’’Rematore
bilanciere 1x 8-10x 48@60’’
Pulley 1x 10-12 x40@60’’
Pull down 1x12-15x50@45’’
Back ex 1x max x10@60’’
Shrug manubrio 1x12-15x20@45’’

[malfa81]

Lunedì: gambe -abs
Leg press hammer 2x8x100@90’’
Leg ex 2x 10-12 x40 @60’’
Huck Squat 1x10x100@90’’
Affondi manubri 1x6x24@ 60’’
Leg curl 2x 8-10 x30 @90’’
Stacchi rumeni 1x 6 x80.5 @90’’
Calf raise alla macchina 2x 8-10 x110 @90’’
Calf raise alla pressa hammer 1x 15-20 x110 @60’’
abs 3x max

[malfa81]

Martedì: petto -bicipiti
Bench press 3x5x65@90’’
Press manubri 30° 2x 8-10x 22@60’’
Cross over cavi alti 1x max x30@60’’
Curl su inclinata 2x6-8x12@90’’
Curl larry scott 2x8-10x20.5@60’’
Curl ez inverso 2x10-15x15.5@60’’

[malfa81]

mercoledì: 1h calcetto

[malfa81]

Giovedì: spalle- triceps-abs
Press manubri da seduto 3x6-8x22@90’’
Alzate laterali 2x 8-10x 12@60’’
Alzate laterali a busto flesso seduto 1x 12 x12@60’’
Bench press stretto 2x6-8x55@90’’
Push down fune 2x8-10x25@60’’
Spinte singole sopra la testa 2x8-10x12@30’’x lato
abs 3x max


---------- Post added 22-11-2013 at 15:01:27 ---------- Previous post was 21-11-2013 at 18:26:16 ----------

venerdì: Dorso
Pull up 3x max @90’’
Rematore bilanciere 2x 8-10x 48@60’’
Pulley 2x 10-12 x40@60’’
Pull down 2x12-15x50@45’’
Back ex 1x max x10@60’’
Shrug manubrio 2x12-15x20@45’’

[malfa81]

Lunedì: gambe -abs
Leg press hammer 3x8x100@90’’
Leg ex 2x 10-12 x40 @60’’
Huck Squat 2x10x100@90’’
Affondi manubri 1x6x24@ 60’’
Leg curl 2x 8-10 x30 @90’’
Stacchi rumeni 1x 6 x80.5 @90’’
Calf raise alla macchina 2x 8-10 x110 @90’’
Calf raise alla pressa hammer 2x 15-20 x110 @60’’
abs 3x max

---------- Post added at 18:44:50 ---------- Previous post was at 09:38:12 ----------

Martedì: petto -bicipiti

Bench press 4x5x65@90’’
Press manubri 30° 2x 8-10x 22@60’’
Cross over cavi alti 2x max x30@60’’
Curl su inclinata 3x6-8x12@90’’
Curl larry scott 2x8-10x20.5@60’’
Curl ez inverso 2x10-15x15.5@60’’

[malfa81]

Mercoledì: 1h calcetto

---------- Post added 28-11-2013 at 17:45:54 ---------- Previous post was 27-11-2013 at 18:48:16 ----------

Giovedì: spalle- triceps-abs
Press manubri da seduto 3x6-8x22@90’’
Alzate laterali 2x 8-10x 12@60’’
Alzate laterali a busto flesso seduto 2x 12 x12@60’’
Bench press stretto 3x6-8x55@90’’
Push down fune 2x8-10x25@60’’
Spinte singole sopra la testa 2x8-10x12@30’’x lato
abs 3x max


---------- Post added 29-11-2013 at 11:49:44 ---------- Previous post was 28-11-2013 at 17:45:54 ----------

Venerdì: ore 12-13 1h tennis

---------- Post added at 18:23:10 ---------- Previous post was at 11:49:44 ----------

venerdì: Dorso
Pull up 3x max @90’’
Rematore bilanciere 2x 8-10x 48@60’’
Pulley 2x 10-12 x40@60’’
Pull down 2x12-15x50@45’’
Back ex 1x max x10@60’’
Shrug manubrio 2x12-15x20@45’’