Trazioni
11xbw
8xbw+2kg
6xbw+2kg
Pullover manubrio
2x8 @ 20kg
Curl manubri
7x14+14kg
13x12+12kg
8x12+12kg
Curl manubrio concentrato
9x12kg
11x10kg
Curl manubri 10x10+10kg

Panca piana
20x30kg
8x50kg
4x60kg
1x70kg
1x74kg
11x54kg
Spinte manubri su piana
8x22+22kg
10x16+16kg
Croci Panca piana max stretching
10x12+12kg
10x12+12kg
alzate Frontali 8x12kg
Tirate al mento 7x12+12kg
Pin press presa stretta
10+10 @ 50kg presa normale + reverse grip
4x60kg
Pushdn pumping

17-12-2011
Rematore al rack
10x50kg
10x60kg
10x70kg
10x80kg
7x90kg
4x100kg
Scrollate
2x15 @ 100kg
Pinpull
6x140kg
4x160kg
Stacchi rumeni
15x50kg
10x60kg
Calf
Curl ez bar
8x26kg
8x30kg
8x34kg
5x38kg + 4x34kg + 4x30kg + 7x26kg Stripping
Curl ez bar scott
15x16kg
13x18kg
6x20kg + 4x18kg + 5x16kg Stripping
Curl man su inclinata SS Curl man alternati SS Curl hammer
max @ 10+10kg
max @ 8+8kg
max @ 6+6kg

10-12-2011
Panca inclinata
10x30kg
8x40kg
5x50kg
3x60kg
2x64kg
7x50kg
Pin press presa stretta
16x60kg
8x62kg
Estensione manubrio dietro la testa
20x25kg
10x22kg
Pullover manubrio
12x14kg
10x16kg
Pump pushdow @ lat machine
Alzate laterali 15x10kg

8-12-2011
Rematore al rack
8x50kg
8x60kg
8x70kg
8x80kg
6x90kg
3+4+6 @ 100kg+90kg+80kg stripping
Trazioni prone
8/7/7 @ bw
Rematore manubrio
8x36kg
12x42kg
ABS 2 set
Curl ez bar
10x28kg
8x32kg
6x36kg
4+5+4 @ 36kg+32kg+28kg
Curl Concentrato manubrio qualche set @ 14kg
Curl su inclinata SS curl man SS hammer curl 2 set con 8+8kg

6-12-2011
Panca piana
8x30kg
8x40kg
10x50kg
6x60kg
2x70kg
1x80kg
11x54kg
Croci piana SS spinte man
10+6 @ 16+16kg
10+4 @ 16+16kg
Pin press presa stretta
7x60kg
20x50kg
Floor press manubri
15x16+16kg
11x16+16kg
Estensioni manubrio dietro la testa
20/10 x 18kg
Pushdown lat machine pumping
Alzate frontali 15x10kg
Alzate laterali 10x10kg

3-12-2011
Rematore al rack
8x30kg
8x50kg
8x60kg
6x70kg
6x80kg
5x90kg
Pinpull
8x130kg
5x140kg
Trazioni prone
10/6 x bw
Rematore manubrio
12x32kg
Curl ez bar
8x26kg
6x30kg
6x34kg
4x38kg + 5x34kg + 3x30kg + 5x26kg stripping
Curl manubri alternati
4x16+16kg
6x14+14kg
8x12+12kg
Curl man panca inclinata SS curl manubri contempor ss hammer curl man
12+5+5 @ 6+6kg
7+5+6 @ 6+6kg