22-1-11

PETTO - ARMS

Panca piana
5x30kg
5x50kg
3x70kg
qualche singola
70kg, 75kg, 80kg, 85kg
6x75kg
7x70kg
8x65kg
Panca inclinata manubri
10x26+26kg
11x24+24kg
9x22+22kg
Panca inclinata croci ottimo stretching
10x16+16kg
12x14+14kg
12x12+12kg
Bilateral curl 3 secondi in fase negativa
12x10+10kg
12x8+8kg
10x8+8kg
Triceps pullover + press
8x22kg
7x20kg
10x18kg
Preacher curl su inclinata 50/60° 3 secondi in fase negativa
12x8kg
12x12kg
10x14kg
Kick back
12x10kg
12x12kg
10x14kg
Curl ez bar3 secondi in fase negativa
10x26kg
8x26kg
10x22kg
Push down @ latmachinebarra dritta, 3 secondi in fase negativa
10/12/10 x 15kg

http://www.youtube.com/watch?v=GWZgQgq4r0I bilateral curl
http://www.youtube.com/watch?v=KClErm1pwLg preacher incline curl