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