War Zone 1.0

[malfa81]

mercoledì corsa : 40'

[malfa81]

giovedì B
Press manubri 2x max x 24 RP @60’’
Chin up 2x max RP @60’’
Leg ex 1x max x 40 DRP @60’’
Pull down 1x max x 50 @60’’
Alzate laterali 1x max x 12-8D @60’’
Curl inverso bil EZ 2x max x 23 RP @60’’
French press 2x max x 38 @60’’
Calf raise alla pressa 2x max x120 RP @60’’
Abs 2x max HD

[malfa81]

venerdì corsa : 40'

[malfa81]

lunedì A.
Pull up 2x max RP @60’’
Dip 2x max x 20 D@60’’
Leg press hammer 1x max x 110 @60’’
Pull down alla macchina 1x max x 50 @60’’
Press manubri 1x max x 26 RP @60’’
Curl manubri 2x max x 14-10 D @60’’
Spinte sopra la testa singole 2x max x 12 RP @60’’
Calf raise 1x max x120 DRP @60’’
Abs 2x max HD

[malfa81]

Martedì B
Press manubri 2x max x 24 RP @60’’
Chin up 2x max RP @60’’
Leg ex 1x max x 40 DRP @60’’
Pull down 1x max x 50 @60’’
Alzate laterali 1x max x 12-8D @60’’
Curl inverso bil EZ 2x max x 23 RP @60’’
French press 2x max x 38 @60’’
Calf raise alla pressa 2x max x120 RP @60’’
Abs 2x max HD

[malfa81]

mercoledì corsa : 40'
giovedì: 1h tennis

[malfa81]

sabato corsa : 33'

[malfa81]

lunedì
Leg ex 3x max x 40DRP@60’’
Hack Squat 2x 10 x 100 @60’’
Squat SM 2x 10 x 100 @60’’
Stacchi alla rumena manubri 2x 10 x 24 @60’’
Calf raise alla leg press hammer 2x max x100 @45’’
Calf raise 2x max x120 DRP @60’’
Abs 2x max HD

[malfa81]

lunedì: 40' corsa
martedì: 1h tennis

[malfa81]

Mercoledì
Dip appesantito 2x max x 20 D @60’’
Cross over 2x max x 25-20 D @60’’
Press manubri 2x max x24 @60’’
Alzate laterali a busto flesso 1x max x 10 RP @60’’
Alzate laterali 1x max x 10 RP @60’’
Press manubri 1x max x 20 @60’’
Curl manubri 2x max x14RP @60’’
Curl di concentrazione 2x max 10-6 D @60’’

[malfa81]

giovedì: 1h calcetto

[malfa81]

Venerdì: dorso tricipiti
Pull up 2x max x 5 D@60’’
Chin up 1x max x 5 D@60’’
Rem bil 2x 6 x 60 @90’’
Rematore manubrio 2x max x24 @60’’
Pulley 2x max x 50-40-30 DD @60’’
Beck ex alla lat 2x max x 40 @60’’
Push down 2x max x35RP @60’’
Spinte sopra la testa cavo alto 2x max x 25-20 D@60’’

[malfa81]

lunedì
Leg ex 3x max x 40DRP@60’’
Hack Squat 2x 10 x 100 @60’’
Squat SM 2x 10 x 100 @60’’
Stacchi alla rumena manubri 2x 10 x 24 @60’’
Calf raise alla leg press hammer 2x max x100 @45’’
Calf raise 2x max x120 DRP @60’’
Abs 2x max HD

[malfa81]

Martedì: 1h tennis

[malfa81]

Mercoledì
Dip appesantito 2x max x 20 D @60’’
Cross over 2x max x 25-20 D @60’’
Press manubri 2x max x24 @60’’
Alzate laterali a busto flesso 1x max x 10 RP @60’’
Alzate laterali 1x max x 10 RP @60’’
Press manubri 1x max x 20 @60’’
Curl manubri 2x max x14RP @60’’
Curl di concentrazione 2x max 10-6 D @60’’