30-06-10

Stacco sumo
5x90kg
4x110kg
3x130kg
singole a salire
140kg, 144kg, 148kg, 152kg
10x130kg
Panca piana
5x50kg
5x60kg
6x5 @ 70kg

27-06-10

COMPLEMENTARI FRONT [spalle, braccia, petto]

Panca piana presa stretta
6x50kg
6x6 @ 60kg
Curl
6x30kg
6x6 @ 40kg
Push press
6x6 @ 40kg
Alzate laterali
4x15
Piegamenti presa stretta piedi su rialzo
3x20

26-06-10

COMPLEMENTARI SCHIENA

Pinpull
6x90kg
6x110kg
6x6 @ 130kg
Trazioni
6x6
Rematore
4x10 @ 70kg
Scrollate
3x20 @ 90kg

25-06-10

WEEK: 1 WO: 4

Squat con box [sotto il parallelo]
doppie a salire
2x50kg
2x70kg
2x80kg
2x90kg
2x100kg
2x105kg
2x110kg
Floor press
doppie a salire
2x50kg
2x60kg
2x70kg
2x74kg
2x78kg
2x80kg

24-06-10

WEEK: 1 WO: 3

Stacco sumo
5x90kg
4x110kg
3x130kg
5x3 @ 140kg
Panca piana presa stretta
5x50kg
4x60kg
3x70kg
singole a salire
80kg, 82kg, 84kg, 86kg
2x80kg
5x60kg
Estensione manubrio dietro la testa
5x10 @ 22kg
Stacco classico
5x5 @ 110kg
Piegamenti presa stretta, piedi su rialzo
5x15

23-06-10

WEEK: 1 WO: 2

WL full squat
3x70kg
2x90kg
singole a salire senza esagerare
100kg, 104kg, 108kg, 112kg, 116kg
Push press
doppie a salire
8x2 @ [30kg, 34kg, 40kg, 44kg, 46kg, 48kg, 50kg, 52kg]
Curl ez bar
5x5 @ 40kg
2x12 @ 30kg

22-06-10

WEEK: 1 WO: 1

Squat
5x76kg
4x90kg
3x106kg
2x120kg
singole a salire
124kg, 128kg, 132kg, 134kg, 136kg
2x128kg
5x100kg
Panca piana
5x50kg
4x60kg
3x70kg
2x80kg
singole a salire
84kg, 88kg, 92kg
3x3 @ 70kg
Panca inclinata manubri
5x10 @ 20+20kg

20-06-10

WEEK: 4 WO: 4

Squat
5x76kg
4x90kg
3x106kg
onde
120kg, 124kg, 130kg
120kg, 124kg, 130kg
120kg, 124kg, 130kg
Panca piana
5x50kg
4x60kg
3x70kg
singole a salire
82kg, 86kg, 90kg, 94kg
Panca piana deload -20 al petto
doppie a salire
5x2 @ [92kg, 96kg, 100kg, 104kg, 110kg (1)]
Trazioni
4x6

ottimo...
fine del programma, sett prox si inizia il nuovo, durata 4 week, 6 allena a settimana

19-06-10

WEEK: 4 WO: 3

WL full squat bil alto sui trap
5x50kg
4x60kg
2x3 @ 70kg
singole a salire
80kg, 90kg, 100kg, 110kg, 120kg, 125kg
Panca piana
5x50kg
2x4 @ 60kg
4x70kg
4x4 @ 76kg
Curl ez
6x30kg
6x36kg
6x42kg
6x42kg
6x42kg
2x12 @ 34kg
Panca piana presa stretta
6x60kg
6x64kg
6x68kg
6x64kg
6x60kg
2x12 @ 50kg

ottimo

18-06-10

WEEK: 4 WO: 2

Stacco sumo
5x90kg
4x110kg
3x130kg
5x1 @ 160kg
2x1 @ 170kg
Floor press
doppie a salire veloci
2x 50kg, 54kg, 58kg, 62kg, 66kg, 70kg, 74kg, 78kg
Lento avanti
4x40kg
4x42kg
4x44kg
4x46kg
4x48kg

15-06-10

WEEK: 4 WO: 1

Squat
5x76kg
4x90kg
2x3 @ 106kg
singole a salire
120kg, 125kg, 130kg, 135kg
3x1 @ 128kg
Panca
5x50kg
4x60kg
2x3 @ 70kg
singole a salire
82kg, 86kg, 90kg, 94kg
4x1 @ 90kg
Trazioni
9x5
+1x20 @ 30kg curl ez

ottimo

13-06-10

WEEK: 3 WO: 4

Squat
5x76kg
4x90kg
2x3 @ 106kg
onde
120kg, 125kg, 130kg
120kg, 125kg, 130kg
120kg, 125kg, 130kg
Panca
5x50kg
4x60kg
2x3 @ 70kg
singole a salire
82kg, 86kg, 90kg, 92kg
3x5 @ 72kg
Panca Deloading [-20kg al petto] per variare dalla board press
doppie a salire
2x90kg
2x92kg
2x95kg
2x98kg
2x102kg
2x106kg
Trazioni
5x6

11-06-10

WEEK: 3 WO: 3

WL full squat bilanc alto sui trap
5x50kg
4x60kg
2x3 @ 70kg
singole a salire senza strafare
80kg, 90kg, 100kg, 110kg, 120kg
Panca piana
5x50kg
2x4 @ 60kg
4x70kg
4x4 @ 75kg
Curl ez bar
6x36kg
6x40kg
6x44kg
6x50kg
6x44kg
2x12 @ 30kg
Panca piana presa stretta
6x60kg
6x64kg
6x68kg
6x72kg
6x64kg
2x12 @ 50kg

gran wo!

09-06-10

WEEK: 3 WO: 2

Stacco sumo
5x90kg
4x110kg
3x130kg
5x2 @ 150kg
3x1 @ 150kg
Floor press
6x2 @ (50kg, 55kg, 60kg, 65kg, 70kg, 75kg)
Lento avanti
6x4 @ (40kg, 42kg, 44kg, 46kg, 48kg, 50kg)
GM leggero
3x10 @ 60kg

07-06-10

WEEK: 3 WO: 1

Squat
5x76kg
4x92kg
2x3 @ 106kg
singole a salire
122kg, 126kg, 130kg, 132kg
6x1 @ 124kg
Panca piana
5x50kg
4x60kg
2x3 @70kg
singole a salire
80kg, 84kg, 88kg, 92kg
5x2 @ 85kg
Trazioni
11x5
+ 1x20 @ 30kg curl ez: figa bestia che pump

05-06-10

WEEK: 2 WO: 4

Squat
5x76kg
4x90kg
2x3 @ 106kg
onde:
1x122kg
1x126kg
1x130kg
1x122kg
1x126kg
1x130kg
Panca piana
5x50kg
4x60kg
2x3 @ 70kg
singole a salire:
80kg, 84kg, 88kg, 90kg
3x5 @ 72kg
Board press (panca piana con tavoletta 6cm)
doppie a salire
2x90kg
2x92kg
2x94kg
2x96kg
Trazioni
5x6
+ 1x25 @ 30kg Curl ez, figa che pump
Rematore
3x10 @ 70kg
2x10 @ 80kg
ABS
4x12