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Venerdì: dorso-tricipiti
Pull up 3x max @60’’
Pull down triangolo 3x max x 50 @60’’
Rematore manubrio 2x max x24 @60’’
Pulley 2x max x50 @60’’
Stacco 2x 5 x 88 @60’’
French press 3x max x33@60’’
Push down 2x max x 30@60’’
"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
Lunedì : petto spalle biceps
Press manubri 3x max x 26 @60’’
Dip appesantito 2x max x 10 @60’’
Cross over 2x max x20 @30’’
Alzate laterali a busto flesso 2x max x 12@60’’
Alzate laterali 2x max x 10 60’’
Military press 2x max x 28 @60’’
Curl bil 3x max x28@60’’
Curl su inclinata 2x max 14 @60’’
"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
mrcoledi: gambe-abs
Hack Squat 4x 15 x 100 @60’’
Leg ex 3x max x 40@60’’
Squat Sm 2x 10 x 80.5 @60’’
Stacchi rumeni 3x 6 x 48 @60’’
Calf raise alla leg press hammer 3x max x100 @45’’
Calf raise 3x max 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!"
Venerdì: dorso-tricipiti
Pull up 3x max @60’’
Pull down triangolo 3x max x 50 @60’’
Rematore manubrio 2x max x24 @60’’
Pulley 2x max x50 @60’’
Stacco 2x 5 x 88 @60’’
French press 3x max x33@60’’
Push down 2x max x 30@60’’
"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
Lunedì : petto spalle biceps
Press manubri 3x max x 26 @60’’
Dip appesantito 2x max x 10 @60’’
Cross over 2x max x20 @30’’
Alzate laterali a busto flesso 2x max x 12@60’’
Alzate laterali 2x max x 10 60’’
Military press 2x max x 28 @60’’
Curl bil 3x max x28@60’’
Curl su inclinata 2x max 14 @60’’
"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
mercoledi: gambe-abs
Hack Squat 4x 15 x 100 @60’’
Leg ex 3x max x 40@60’’
Squat Sm 2x 10 x 80.5 @60’’
Stacchi rumeni 3x 6 x 48 @60’’
Calf raise alla leg press hammer 3x max x100 @45’’
Calf raise 3x max 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!"
Venerdì: dorso-tricipiti
Pull up 3x max @60’’
Pull down triangolo 3x max x 50 @60’’
Rematore manubrio 2x max x24 @60’’
Pulley 2x max x50 @60’’
Stacco 2x 5 x 88 @60’’
French press 3x max x33@60’’
Push down 2x max x 30@60’’
"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
Lunedì : petto spalle biceps
Press manubri 3x max x 26 @60’’
Dip appesantito 2x max x 10 @60’’
Cross over 2x max x20 @30’’
Alzate laterali a busto flesso 2x max x 12@60’’
Alzate laterali 2x max x 10 60’’
Military press 2x max x 28 @60’’
Curl bil 3x max x28@60’’
Curl su inclinata 2x max 14 @60’’
"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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