1-11-10

week 6, wo 1:

Panca piana
warm up
3x50kg
3x60kg
3x70kg
heavy sets
4x80kg
6x74kg
8x70kg
10x64kg
Panca inclinata
4x8 @ 50kg
Panca inclinata croci
8x16+16kg
10x14+14kg
15x12+12kg
Rematore
4x100kg
6x90kg
8x80kg
10x70kg
Lat machine presa neutra
8x50kg
8x55kg
8x60kg
8x65kg
Pullover manubrio
15/10/8 x 20kg
Piegamenti presa media sovraccarico
3x15 @ bw+10kg
Alzate laterali
10/8/8 @ 10+10kg

ottimo