19-2-11

PETTO - DELT - TRICEPS

Croci inclinata pre exaust
2x20 @ 12+12kg
Spinte manubri inclinata
8x28+28kg
10x26+26kg
12x24+24kg + 15x14+14kg Stripping
Panca piana
5x50kg
5x60kg
5x70kg + 5x60kg + 5x50kg Stripping
Panca piana al collo con fermo
6x50kg
8x40kg
2x12 @ 30kg
Croci su panca pianaStretching pump
1x20 @10+10kg
Alzate laterali un braccio alla volta, stripping
8+8+8 @ 14+12+10kg
7+7+7 @ 14+12+10kg
6+6+6 @ 14+12+10kg

esauriamo i triceps
Pushdown @lat machine fat bar 50mm SuperSet Estensioni manubrio dietro la testa
17x20kg SS 10x16kg
11x20kg SS 10x14kg
16x15kg SS 12x8kg
Kick back Stripping
2x8+8+8 @ 14+12+10kg
Vertical press down @ at fat bar Stripping
30x25kg + 20x20kg + 30x15kg
Estensioni manubrio dietro la testa Stripping
12x14kg + 6x12kg + 5x10kg

gameover