War Zone 1.0

[malfa81]

mercoledì: spalle-triceps-abs
Press manubri da seduto 3x6-8x24@90’’
Alzate laterali da seduto 1x 8-10x 7@60’’
Alzate laterali a busto flesso 1x 12 x12@60’’
French press 2x6-8x38@90’’
Push down 2x8-10x30@60’’
Spinte singole sopra la testa 2x8-10x12@30’’x lato
abs 3x max

---------- Post added 09-01-2014 at 15:03:45 ---------- Previous post was 08-01-2014 at 17:06:27 ----------

giovedì: 1h tennis

---------- Post added at 18:34:06 ---------- Previous post was at 15:03:45 ----------

giovedì: gambe
Leg press hammer 2x8x110@90’’
Leg ex 2x 10-12 x40 @60’’
Huck Squat 1x10x120@90’’
Affondi manubri 1x6x24@ 60’’
Leg curl 2x 8-10 x35 @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

---------- Post added 10-01-2014 at 18:12:35 ---------- Previous post was 09-01-2014 at 18:34:06 ----------

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]

** da 13/01 5gg su sette 1 serie ad esaurimento (15-20) di bicipiti e tricipiti
lunedì: gambe
Leg press hammer 3x8x110@90’’
Leg ex 2x 10-12 x40 @60’’
Huck Squat 1x10x120@90’’
Affondi manubri 1x6x24@ 60’’
Leg curl 2x 8-10 x35 @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 14-01-2014 at 14:57:32 ---------- Previous post was 13-01-2014 at 17:04:20 ----------

martedì: petto bicipiti
Bench press 4x5x70 @90’’
Press manubri 30° 2x 8-10x 24@60’’
Cross over cavi alti 2x max x30@60’’
Curl su inclinata 3x6-8x14@90’’
Curl larry scott 2x8-10x23@60’’
Curl martello 2x12-15x14@60’’

[malfa81]

mercoledì: 1h calcetto

---------- Post added at 18:54:20 ---------- Previous post was at 11:31:08 ----------

giovedì: spalle-triceps-abs
Press manubri da seduto 3x6-8x24@90’’
Alzate laterali da seduto 1x 8-10x 7@60’’
Alzate laterali a busto flesso 2x 12 x12@60’’
French press 3x6-8x38@90’’
Push down 2x8-10x30@60’’
Spinte singole sopra la testa 2x8-10x12@30’’x lato
abs 3x max

---------- Post added 17-01-2014 at 16:55:07 ---------- Previous post was 16-01-2014 at 18:54:20 ----------

Venerdì: dorso
Pull up 3x max @90’’
Rematore manubrio 2x 8-10x 24@30’’ x lato
Pulley 2x 10-12 x50@60’’
Pull down 2x12-15x45@45’’
Stacco 1x 5 x80.5@60’’
Shrug manubrio 2x12-15x26@45’’

[malfa81]

lunedì: gambe
Leg press hammer 3x8x110@90’’
Leg ex 2x 10-12 x40 @60’’
Huck Squat 1x10x120@90’’
Affondi manubri 2x6x24@ 60’’
Leg curl 2x 8-10 x35 @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

[malfa81]

martedì: petto bicipiti
Bench press 5x5x70 @90’’
Press manubri 30° 3x 8-10x 24@60’’
Cross over cavi alti 2x max x30@60’’
Curl su inclinata 3x6-8x14@90’’
Curl larry scott 3x8-10x23@60’’
Curl martello 3x12-15x14@60’’

[malfa81]

Giovedì: dorso
Pull up 4x max @90’’
Rematore manubrio 3x 8-10x 24@30’’ x lato
Pulley 3x 10-12 x50@60’’
Pull down 3x12-15x45@45’’
Stacco 1x 5 x80.5@60’’
Shrug manubrio 3x12-15x26@45’’

[malfa81]

venerdì: spalle-triceps-abs
Press manubri da seduto 3x6-8x24@90’’
Alzate laterali da seduto 1x 8-10x 7@60’’
Alzate laterali a busto flesso 2x 12 x12@60’’
French press 3x6-8x38@90’’
Push down 3x8-10x30@60’’
Spinte singole sopra la testa 3x8-10x12@30’’x lato
abs 3x max

[malfa81]

lunedì: 1h tennis

---------- Post added at 18:56:02 ---------- Previous post was at 15:37:52 ----------

lunedì: gambe
Leg press hammer 3x8x110@90’’
Leg ex 3x 10-12 x40 @60’’
Huck Squat 3x10x120@90’’
Affondi manubri 3x6x24@ 60’’
Leg curl 2x 8-10 x35 @90’’
Stacchi rumeni 3x 6 x80.5 @90’’
Calf raise alla macchina 3x 8-10 x110 @90’’
Calf raise alla pressa hammer 3x 15-20 x110 @60’’
abs 3x max

---------- Post added 28-01-2014 at 16:04:17 ---------- Previous post was 27-01-2014 at 18:56:02 ----------

martedì: petto bicipiti
Bench press 5x5x70 @90’’
Press manubri 30° 3x 8-10x 24@60’’
Cross over cavi alti 3x max x30@60’’
Curl su inclinata 4x6-8x14@90’’
Curl larry scott 3x8-10x23@60’’
Curl martello 3x12-15x14@60’’

[malfa81]

giovedì: spalle-triceps-abs
Press manubri da seduto 3x6-8x24@90’’
Alzate laterali da seduto 2x 8-10x 7@60’’
Alzate laterali a busto flesso 2x 12 x12@60’’
French press 4x6-8x38@90’’
Push down 3x8-10x30@60’’
Spinte singole sopra la testa 3x8-10x12@30’’x lato
abs 3x max

---------- Post added 31-01-2014 at 16:38:54 ---------- Previous post was 30-01-2014 at 17:06:55 ----------

venerdì: dorso
Pull up 4x max @90’’
Rematore manubrio 4x 8-10x 24@30’’ x lato
Pulley 3x 10-12 x50@60’’
Pull down 3x12-15x45@45’’
Stacco 1x 5 x80.5@60’’
Shrug manubrio 3x12-15x26@45’’

[malfa81]

Lunedì: gambe
Squat SM 3x5x90.5@90’’
Leg ex 1x 10-12 x40RP @60’’
Huck Squat 2x10x120@60’’
Leg press hammer 1x20x80@ 60’’
Leg curl 2x 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]

petto-bicipiti:
Bench press 10-8-6-4x50-60-70-75N @90’’
Dip 2xmax x 10D@90’’
Press manubri 30° 2x 8-10x 24@60’’
Cross over cavi alti 2x max x25@45’’
Curl bil ez 3x5x30.5@90’’
Curl manubri inclinata 3x8-10x12@60’’
Curl larry scott 2x12-15x18@60’’

[malfa81]

Giovedì: 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

---------- Post added 07-02-2014 at 16:36:25 ---------- Previous post was 06-02-2014 at 16:58:41 ----------

venerdì: 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]

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]

mercoledi.
petto-bicipiti:
Bench press 10-8-6-4x50-60-70-75N @90’’
Dip 2xmax x 10D@90’’
Press manubri 30° 2x 8-10x 24@60’’
Cross over cavi alti 2x max x25@45’’
Curl bil ez 3x5x30.5@90’’
Curl manubri inclinata 3x8-10x12@60’’
Curl larry scott 2x12-15x18@60’’

---------- Post added 13-02-2014 at 14:49:26 ---------- Previous post was 12-02-2014 at 18:31:05 ----------

Giovedì: 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]

Venerdi gambe
Squat SM 3x5x90.5@90’’
Leg ex 1x 10-12 x40RP @60’’
Huck Squat 2x10x120@60’’
Leg press hammer 1x20x80@ 60’’
Leg curl 2x 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