War Zone 1.0

[malfa81]

martedì B. petto bicipiti
panca 2x2x90 @120-240''
Bench press su inclinata 1x7x70 RP* @120’’
Bench press manubri 30° 1x6-8x28F @90’’
Bench press manubri 30° 1x6-8x28F @90’’
Cross over cavi alti 1x max x30-25-20 DD@60’’
Dip appesantiti 2x max x 16D @90’’




Curl manubri 3x6x14@120’'
Curl manubri su inclinata 2x 8-10x 12RP@90’’
Curl con fune al cavo basso 2x max x 30-25-20 DD@90’
Curl ez inverso 1 x max x 18

---------- Post added at 23:02:56 ---------- Previous post was at 09:43:54 ----------

Mercoledì: 1h calcetto!!

---------- Post added 14-02-2013 at 14:39:43 ---------- Previous post was 13-02-2013 at 23:02:56 ----------

giovedì spalle-TRIC-ABS


Military press alla SM 3x5x50.5 RP@120’’
Alzate laterali singole con appoggio 2x 8-10x8@60’’x braccio
Alzate busto flesso da seduto 2x 10-12x 14 RP@90’’
Military press alla macchina 1x5x85 RP* @120’’

Bench press stretto 3x5x60@120’’
French press su inclinata 2x 6-8x 40.5@90’’
Push down 2x 8-10x 30 DRP@90’’

abs 3X15-20@60''

---------- Post added 15-02-2013 at 14:25:17 ---------- Previous post was 14-02-2013 at 14:39:43 ----------

Venerdì: 1h tennis



venerdì dorso
stacco 2x2x133 @120-240’’
Pull up 3x max@120’’
Pull down inverso 1x 6-8 x 60@120’’
Pull down inverso 2x 6-8+ 10' statica x 60@120’’
Pulley 2x max x60-50-40 DD@90’’
Pullover al cavo alto 2x max x20@90’’
Back ex 1x max x20@60’’
Shrugh sm 2x max x60.5 DRP @90’’
Shrugh manubri su inclinata 1x 8-12x22@90’’
Curl manubri 2x 10-12x10

[Otaku90]

Tanti auguri Fabri!

[malfa81]

Tanti auguri Fabri!

Grazie ale!!!!

---------- Post added at 14:36:32 ---------- Previous post was at 09:37:33 ----------

Lunedì A. gambe
squat 5x5x120.5@120-240''
Leg ex 1x5x70 RP* @90’’
Affondi 1x6x58@120''
Leg press hammer 1x3-5x160@120’’
Huck squat 1x10x 130 @120’’
Stacchi rumeni 1x5x 98 @120’’
Leg curl 1x6x50 RP @90’’
Calf raise alla macchina 2x8-10x 110@90’’
Calf raise alla pressa hammer 1x15-20x 130 @90’’
ABS 3x max@90’’

[malfa81]

martedì B. petto bicipiti
Bench press 3-2-1x82.5-87.5-92.5@120-240’’
Bench press su inclinata 1x5x70 RP* @120’’
Bench press manubri 30° 1x6-8x28@90’’
Cross over cavi alti 1x max x30@60’’
Dip appesantiti 1x max x 16@90’’


Curl manubri 3x6x16@120’’
Curl ez alla larry scott 2x 8-10x23@90’’
Curl manubri su inclinata 2x max x 14@90’’
Curl martello 1x max x 14

[malfa81]

Giovedì spalle
Military press alla SM da seduto 3x5x55.5@120’’
Alzate laterali 2x 8-10x12@90’’
Alzate busto flesso da seduto 1x 10-12x 14@90’’
Arnold press 1xmax x22 RP@120’’
Bench press stretto 3x5x70@120’’
Spinte singole sopra latesta 2x 6-8x 12@90’’
Push down 2x 8-10x 35@90’’
abs 3x max @90’’

---------- Post added 22-02-2013 at 13:59:53 ---------- Previous post was 21-02-2013 at 14:32:55 ----------

venerdì dorso
stacco 3x3x120.5@120-240’’
Chin up 3x max@120’’
Pull down 1x 6-8 x 60@120’’
Pulley 3x max x60@90’’
Rematore manubrio singolo 3x 6-8 x 26@60’’ x braccio
Back ex 2x max x20@60’’


Shrugh bilancere 2x max x58@90’’
Shrugh manubri su inclinata 1x 8-12x22@90’’
Curl manubri a martello 2x max x14@90’’

[malfa81]

Lunedì A. gambe
squat 4x4x125.5@120-240''
Leg ex 1x5x70 RP* @90’’
Affondi 1x6x58@120''
Leg press hammer 2x3-5x160@120’’
Huck squat 1x10x 130 @120’’
Stacchi rumeni 1x5x 98 @120’’
Leg curl 1x6x50 RP @90’’
Calf raise alla macchina 1x8-10x 110@90’’
Calf raise alla macchina 1x max x 110-90 D@90’’
Calf raise alla pressa hammer 1x15-20x 130RP@90’’
ABS 3x max@90’’

[malfa81]

martedì B. petto bicipiti
Bench press 3-2-1x82.5-87.5-92.5@120-240’’
Bench press su inclinata 1x5x70 RP* @120’’
Bench press manubri 30° 1x6-8x28@90’’
Bench press manubri 30° 1x max x28F@90’’
Cross over cavi alti 1x max x30@60’’
Dip appesantiti 1x max x 16@90’’


Curl manubri 3x6x16@120’’
Curl ez alla larry scott 1x 8-10x23@90’’
Curl ez alla larry scott 1x max x23RP@90’’
Curl manubri su inclinata 2x max x 14-12D@90’’
Curl martello 1x max x 14

---------- Post added 27-02-2013 at 14:38:51 ---------- Previous post was 26-02-2013 at 20:18:23 ----------

mercoledì: 1h calcetto

[malfa81]

Giovedì spalle
Military press alla SM da seduto 2x5x55.5@120’’
Military press alla SM da seduto 1x5x55.5 RP@120’’
Alzate laterali 2x 8-10x12@90’’
Alzate busto flesso da seduto 1x 10-12x 14RP@90’’
Arnold press 1xmax x22 RP@120’’
Bench press stretto 3x5x70@120’’
Spinte singole sopra latesta 2x 6-8x 12@90’’
Push down 2x 8-10x 35-25 D@90’’
abs 3x max @90’’

[Otaku90]

ciao Fabri, ma sbaglio o avevi detto che avresti cambiato metodo di allenamento?

[malfa81]

Ciao ale...infatti ho lasciato il ciclo russo..... solo HD!!

---------- Post added 01-03-2013 at 14:07:02 ---------- Previous post was 28-02-2013 at 19:45:33 ----------

venerdì dorso
stacco 2x2x125.5@120-240’’
Chin up 3x max@120’’
Pull down 1x 6-8 x 60@120’’
Pulley 1x max x60@90’’
Pulley 1x max x60-50 D@90’’
Rematore manubrio singolo 3x 6-8 x 26@60’’ x braccio
Back ex 2x max x20@60’’




Shrugh bilancere 2x max x58@90’’
Shrugh manubri su inclinata 1x 8-12x22@90’’
Curl manubri a martello 2x max x14@90’’

[malfa81]

Lunedì A. gambe
squat 3x3x130.5@120-240''
Leg ex 1x5x70 RP* @90’’
Affondi 1x6x58@120''
Leg press hammer 1x3-5x160@120’’
Leg press hammer 1x3-5x160 RP@120’’
Huck squat 1x10x 130 @120’’
Stacchi rumeni 1x5x 98 @120’’
Leg curl 1x6x50 RP @90’’
Calf raise alla macchina 1x8-10x 110@90’’
Calf raise alla macchina 1x max x 110-90 D@90’’
Calf raise alla pressa hammer 1x15-20x 130 DRP@90’’
ABS 3x max@90’

---------- Post added 05-03-2013 at 16:06:20 ---------- Previous post was 04-03-2013 at 16:11:55 ----------

martedì B. petto bicipiti
Bench press 3-2-1x82.5-87.5-95@120-240’’
Bench press su inclinata 1x7x70 RP* @120’’
Bench press manubri 30° 2x6-8x28 F@90’’
Cross over cavi alti 1x max x30 + 10' statica@60’’
Dip appesantiti 1x max x 16 D@90’’




Curl manubri 3x6x16@120’’
Curl ez alla larry scott 2x 8-10x23 RP@90’’
Curl manubri su inclinata 2x max x 14-12-9 DD@90’’
Curl martello 1x max x 14

[malfa81]

Giovedì spalle
Military press alla SM da seduto 1x5x55.5@120’’
Military press alla SM da seduto 2x5x55.5 RP@120’’
Alzate laterali 1x 8-10x12@90’’
Alzate laterali 1x 8-10x12-9 D@90’’
Alzate busto flesso da seduto 1x 10-12x 14RP@90’’
Arnold press 1xmax x22 RP@120’’
Bench press stretto 3x5x70@120’’
Spinte singole sopra latesta 2x 6-8x 12@90’’
Push down 2x 8-10x 35-30-25 DD@90’’
abs 3x max @90’’

[malfa81]

venerdì dorso
stacco 2x2x133@120-240’’
Chin up 3x max@120’’
Pull down 1x 6-8 x 60+ 10' statica@120’’
Pulley 2x max x60-50-40 DD@90’’
Rematore manubrio singolo 2x 6-8 x 26@60’’ x braccio
Back ex 2x max x20@60’’


Shrugh bilancere 2x max x58@90’’
Shrugh manubri su inclinata 1x 8-12x22@90’’
Curl manubri a martello 3x max x14@90’’

[malfa81]

Lunedì A. gambe
squat 2x2x135.5@120-240''
Leg ex 1x5x70 RP* @90’’
Affondi 2x6x58@120''
Leg press hammer 2x3-5x160 RP@120’’
Huck squat 2x10x 130 @120’’
Stacchi rumeni 2x5x 98 @120’’
Leg curl 2x6x50 RP @90’’
Calf raise alla macchina 1x8-10x 110@90’’
Calf raise alla macchina 1x max x 110-90 D@90’’
Calf raise alla pressa hammer 1x15-20x 130 DRP@90’’
ABS 3x max@90’

[malfa81]

martedì B. petto bicipiti
Bench press 3-2-1x82.5-87.5-97.5@120-240’’
Bench press su inclinata 1x7x70 RP* @120’’
Bench press manubri 30° 2x6-8x28 F@90’’
Cross over cavi alti 2x max x30 + 10' statica@60’’
Dip appesantiti 2x max x 16 D@90’’


Curl manubri 3x6x16@120’’
Curl ez alla larry scott 2x 8-10x23 RP@90’’
Curl manubri su inclinata 2x max x 14-12-9 DD@90’’
Curl martello 1x max x 14

---------- Post added 13-03-2013 at 14:42:30 ---------- Previous post was 12-03-2013 at 16:09:09 ----------

mercoledì spalle

Military press alla SM da seduto 3x5x55.5 RP@120’’
Alzate laterali 2x 8-10x12-9 D@90’’
Alzate busto flesso da seduto 2x 10-12x 14RP@90’’
Arnold press 1xmax x22 RP@120’’

Bench press stretto 3x5x70@120’’
Spinte singole sopra la testa 2x 6-8x 12@90’’
Push down 2x 8-10x 35-30-25 DD@90’’
abs 3x max @90’’