30-06-2011

BACK - BICIPITI

Rematore 15'' rst
8x8 @ 60kg
Rematore 20'' rst
8x8 @ 40kg
Alz 90° 15'' rst
8x8 @ 8+8kg
Curl ez 10-20'' rst
6x8 @ 26kg
Curl man alternati 20'' rst
6x8 @ 8+8kg

26-06-2011

PETTO - SPALLE - TRIC

Panca piana 20'' rst
8x8 @ 40kg
DIP 30'' rst
8x8
Croci Panca piana 20'' rst
8x8 @ 10+10kg
Alzate laterali 30'' rst
8x8 @ 6+6kg
Estensioni manubrio 20'' rst
8x8 @ 18kg
Push down fat bar lat machine 15'' rst
8x8 @ 15kg

25-06-2011

DORSO - BICEPS

Rematore 30'' rst
8x8 @ 60kg
Lat machine presa prona 30'' rst
8x8 @ 40kg
Rematore manubrio 30'' rst
8x8 @ 22kg
Alz 90° 30'' rst
8x8 @ 8+8kg
Curl ez bar 30'' rst
8x8 @ 26kg

22-06-2011

PETTO - TRIC - SPALLE

un'ora di wo

Floor press presa media
10x30kg
10x10 @ 40kg
10x50kg
5x60kg
10x50kg
Croci piana
5x10 @ 10+10kg
Alzate laterali
5x10 @ 6+6kg
Pushdown fat bar lat machine
3x12 @ 15kg

19-06-2011

BACK - BICEPS
un'ora di wo

Rematore
4-4-4 @ 50-70-90kg riscaldamento
6x100kg
6x105kg
6x110kg
12x90kg
Stacchi rumeni
4-4 @ 60-70kg riscaldamento
6x80kg
6x85kg
6x90kg
Pinpull from knees
6x100kg
6x110kg
6x120kg
Trazioni prone
6-6-6
Alzate 90°
3x8 @ 10+10kg
Curl ez bar
6x40kg
6x42kg
6x40kg
10x30kg
Curl 2 man partenz supina
2x8 @ 10+10kg
8+8 @ 10+10kg stripping con hammer curl
6+8 @ 10+10kg
Curl concentrato
10x10kg
10x8kg
20x6kg

15-06-2011

PETTO - SPALLE - TRIC

tutto in mezzora

Panca piana 60''
10x8 @ 50kg
Alzate laeratli 30''
8x8 @ 6kg
Push down @ lat machine fat bar 30''
8x8 @ 15kg

12-06-2011

BACK - BICEPS

poco piu di 90 min

Rematore no cinta
5x50kg
5x70kg
5x5 @ 94kg
Stacchi rumeni
5x5 @ 74kg
Rematore manubrio
3x8 @ 24kg
Trazioni
5x5
Face pull lat machine con corda
10x15kg
10x20kg
12x15kg
10x15kg
10x15kg
Pulley lat machine con corda
20x15kg
15x20kg
10x25kg
20x20kg
15x20kg
Curl ez bar su scott SS Curl ez in piedi
15+12 @ 26+26kg
12+10 @ 24+24kg
10+10 @ 22+22kg
7+7 @ 22+22kg
Curl manubrio stripping
6+6 @ 16+12kg
6+6 @ 14+10kg
6+6 @ 14+10kg
Curl concentrato
10x10kg
11x8kg

11-06-2011

PETTO - SPALLE- TRICIPITI

Panca piana
5x30kg
5x50kg
5x60kg
5x5 @ 68kg
Floor press
3x10 @ 50kg
Push press
10-8-6 @ 30kg
Croci Panca piana
8x18+18kg
8x16+16kg
10x14+14kg
Push down fat bar latmachine
12x20kg
6x25kg
6+6+8 @ 25+20+15kg stripping
9+7 @ 20+15kg stripping

05-06-2011

PETTO - SPALLE- TRICIPITI

Panca piana rst 120''
5x30kg
5x50kg
5x5 @ 66kg
Floor press rst 30''
5x5 @ 50kg
Lento avanti rst 120''
5x5 @ 40kg
Pushdown lat machine fat bar rst 60''
20-15-15-12-12 @ 15kg

04-06-2011

BACK - BICEPS

Rematore rst 60''
5x50kg
5x70kg
5x5 @ 90kg
Trazioni rst 60''
5x5
Scrollate rst 60''
3x10 @ 70kg
Stacchi rumeni rst 60''
5x5 @ 70kg
Neck curl rst 60''
3x15 @ 10kg
ABS sbarra rst 60''
3x15
Curl ez bar rst 60''
5x5 @ 36kg
Curl manubrio stripping
3x6+6 @ 14kg + 10kg

pump indecente

02-06-2011

PETTO - SPALLE - TRICIPITI

recuperi brevi

Panca
3x30kg, 3x50kg, 5x60kg
5x5 @ 64kg
Panca inclinata presa stretta
8x40kg
8x44kg
8x48kg
Croci inclinata
10x12+12kg
10x14+14kg
10x16+16kg
Alzate lasterali
8x14kg
10x12kg
10x12kg
8x12kg
Estensioni manubrio dietro la testa
20-12-10 @ 26kg
Kick back manubrio
6x18kg
12x14kg
15x10kg
Push down fat bar @ lat machine
25-15 @ 15kg

01-06-2011

BACK - BICEPS

recuperi brevi

Rematore
12x60kg
12x80kg
12x100kg
Trazioni prone
13-8-8 @ bw
Pullover braccia tese @ lat
2x10 @ 15kg
Scrollate
10x70kg
10x90kg
10x100kg
Alzate 90°
10x10+10kg
10x12+12kg
10x12+12kg
Curl ez bar
8x36kg
8x40kg
8x36kg
13x30kg
Curl manubrio stripping
8+6 @ 14+10kg
6+4 @ 14+10kg
Curl manubrio concentrato
10x10kg