31-10-10

week 4, wo 2

Squat
warm up sets
3x50kg
3x70kg
3x90kg
heavy sets
6x100kg
4x105kg
2x110kg
6x100kg
4x105kg
2x110kg
Pinpull basso sumo
3x10 @ 105kg
Stacchi rumeni
20x50kg
20x60kg
12x70kg
Neck curl su panca piana
4x15 @ +5kg
Curl ez bar
6x40kg
6x40kg
6x42kg
4x44kg
4x46kg
Curl ez bar scott
25x22kg
12x22kg
15x22kg
15x22kg
12x22kg

30-10-10

week 4, wo 1

Panca piana
warm up
3x50kg
3x60kg
3x70kg
heavy sets
6x72kg
4x76kg
2x80kg
6x74kg
4x78kg
2x82kg
Panca inclinata presa media
6x3 @ 60kg
Trazioni presa neutra sovraccarico
6x3 @ bw+10kg
Piegamenti sovraccarico presa media
23xbw+20kg
15xbw+20kg
35xbw+10kg
Panca piana lockout presa stretta
5x110kg
2x120kg
10x100kg
Alzate frontali manubri alternati
10x12+12kg
8x14+14kg
Alzate laterali manubrio
10x12kg
8x12kg
Alzate 90°
2x8 @ 18+18kg

ottimo

27-10-10

week 3, wo 3

Panca piana presa stretta
10x50kg
10x52kg
10x54kg
10x56kg
8x58kg
Rematore manubrio
4x10 @ 32kg
Curl ez bar
5x10 @ 30kg
Alzate frontali disco da 10
3x12

24-10-10

week 3, wo 2

Squat
6x50kg
6x70kg
6x90kg
6x100kg
4x110kg
1x120kg
1x130kg
1x120kg
Pinpull basso sumo
3x10 @ 100kg
Stacchi rumeni
3x12 @ 50kg
Curl ez bar
6x36kg
6x42kg
4x50kg
6x46kg
Curl manubrio
8x18kg
12x16kg
12x14kg
Curl ez bar su scott
15/18/14 x 20kg
Girona drag curl ez bar
30x20kg

killer

23-10-10

week 3, wo 1

Panca piana
3x50kg
3x60kg
3x70kg
3x80kg
2x90kg
1x90kg
1x92kg
3x84kg
2x86kg
20x54kg
Panca inclinata presa media
5x54kg
5x56kg
5x58kg
5x58kg
5x60kg
15x44kg
Trazioni prone sovraccarico
2xbw+20kg
3xbw+15kg
4xbw+12kg
5xbw+10kg
5xbw+7kg
12xbw presa neutra
Piegamenti presa media sovraccarico
5xbw+30kg
12xbw+20kg
12xbw+20kg
20xbw+10kg
20xbw+10kg
15xbw+10kg
Alzate frontali manubri alternati
2x10 @ 10+10kg
Alzate laterali
2x10 @ 10kg
Alzate posteriori
2x10 @ 12+12kg

powa

19-10-10

week 2, wo 3

Panca piana presa stretta
4x12 @ 50kg
Curl bil dritto su scott
10x26kg
3x20@20kg
Push down@lat con corda JumpSet Curl bil dritto concentrato
10-10-20 reps
Trazioni
3x5
sfinimento triceps con 70 piegamenti presa stretta

17-10-10

week 2, wo 2

High box squat
10x50kg
10x50kg
10x70kg
10x90kg
15x100kg
10x110kg
8x120kg
15x100kg
Curl ez
6x6 @ 36kg
Curl barra dritta su scott
6x12 @ 20kg
Gironda curl
3x10 @ 20kg
Curl bilanc concentrato
10-15-8 @ 16kg

ottimo, e un pump impressionante

16-10-10

week 2, wo 1

Panca piana
warm up sets
3x50kg
3x60kg
3x70kg
heavy sets
3x75kg
3x80kg
3x85kg
2x90kg
4x1 @ 90kg
25x50kg
Panca inclinata presa media
5x50kg
5x50kg
5x55kg
5x60kg
20x40kg
Trazioni presa prona sovraccarico
3xbw+10kg
3xbw+12kg
5xbw+7kg
6xbw+5kg
5xbw+5kg
Piegamenti sovraccarico presa media
20xbw+15kg
12xbw+20kg
22xbw+10kg
Alzate laterali manubrio
3x20 @ 8kg

OTTIMO

12-10-10

week 1, wo 3

Panca presa stretta
6x50kg
6x52kg
6x54kg
6x56kg
6x60kg
6x64kg
4x68kg
4x72kg
4x74kg
5x70kg
5x65kg
6x60kg
10x50kg
Rematore manubrio yates
10x22kg
10x22kg
10x26kg
10x30kg
10x36kg
Alzate laterali
3x10 @ 8kg
Kick back
3x10 @ 8kg

10-10-10

week 1, wo 2

Stacco sumo
5x90kg
5x110kg
5x120kg
5x130kg
5x120kg
5x110kg
10x100kg
Curl ez bar
6x36kg
6x40kg
6x44kg
4x48kg
Curl manubrio
6x18kg
4x20kg
6x18kg
Curl@lat machine SuperSet curl manubri su scott
12x25kg SS 25x8+8kg
15x20kg SS 15x8+8kg
12x20kg SS 12x8+8kg
Curl @ lat machine Stripping per sfinire
6x30kg + 6x25kg + 6x20kg + 8x15kg

meloni indicibili

09-10-10

dopo qualche gg di pausa...

week 1, wo 1

Panca piana
3x3 @ 50kg, 60kg, 70kg riscaldamento
5x3 @ 75kg, 80kg, 85kg, 80kg, 75kg
26x50kg
Spinte manubri piana
6x22+22kg
6x26+26kg
6x30+30kg
12x26+26kg
Piegamenti sovraccarico presa media
20xbw + 10kg
18xbw + 10kg
15xbw + 10kg
15xbw + 10kg
Trazioni prone
2x4 @ bw + 10kg
2x5 @ bw + 5kg
7/6 @ bw
Alzate laterali manubrio
8x14kg
10x12kg
12x10kg

ottimo, il tutto in meno di un'ora

04-10-10

week 7, wo 2a

Curl ez bar
6x26kg
6x36kg
6x38kg
6x40kg
6x42kg
5x44kg
Curl manubrio
7x16kg
10x14kg
8x14kg
Curl @ latmachine
22x20kg
10x25kg
16x15kg

meloni indicibili

02-10-10

week 7, wo 1

Panca piana
4x72kg
4x77kg
4x82kg
4x77kg
4x72kg
25x50kg
Panca piana fermo 3 secondi al petto
4x50kg
4x54kg
4x58kg
4x62kg
4x64kg
20x50kg (no fermo)
Trazioni prone
3x4 @ bw+5kg
4x4 @ bw
Pin press presa stretta
4x4 @ 80kg
8x70kg
Alzate laterali manubrio
4x10 @ 10kg

ottimo, tutto in UN'ORA

01-10-10

week 6, wo 4

Pinpull classico doppie a salire
2x90kg
2x110kg
2x130kg
2x150kg
2x170kg
2x180kg
GM
5x10 @ 50kg
Calf
5x20