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Panca piana con fermo 5 x 5
Panca inclinata TC stretching 4 x 10 8 6 6
Panca piana manubri 3 x 10
Tirate al mento 4 x 10
Lento 3 x 15
Alzate laterali RP 3 x 15+8 12+6 12+6
Skullcrusher 4 x 10 10 10 8
Dips panche 1 x 20
Squat ATG con fermo 5 x 5
Affondi monolaterali 4 x 10 8 8 8
Seal row 5 x 8
Trazioni 4 x 8 8 6 6
Rematore manubri 3 x 15
Curl manubri 4 x 10
Curl ez 4 x 15
Abs
Per henrik: oggi ho mantenuto l'adduzione per tutto il movimento del seal row e l'ho sentito molto di più..
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