28-08-2011

Panca inclinta (simluazione smith, bilanc contro le sbarre del rack)
riscald: 30kg, 8/10 @ 40kg
6x50kg
6x52kg
6x54kg
6x60kg + 6x50kg + 8x40kg stripping
Tirate al mento ez bar
4x12 @ 26kg
Rematore yates ez bar
2x10 @ 26kg
10x46kg
10x66kg
2x10 @ 76kg
10x66kg
Push down fat bar @ lat machine
15/15/10/12/10 @ 20kg

27-08-2011

Panca piana
5x30kg
5x40kg
5x50kg
2x5 @ 60kg
2x10 @ 50kg
2x15 @ 40kg
Trazioni
5x5
Curl ez
15x26kg
12x28kg
8x30kg
Curl concentrato
15x6kg
12x8kg
10x10kg

21-08-2011

Panca piana
5x30kg
5x40kg
5x50kg
5x60kg
5x64kg
5x70kg
3x72kg
3x10 @ 50kg
Rematore
10x50kg yates
10x60kg yates
10x70kg yates
10x70kg
10x80kg
Curl ez bar
12/12/10/10/10/10 @ 26kg

20-08-2011

Lento avanti al rack
5x30kg
5x34kg
5x38kg
5x42kg
5x46kg
10x40kg
Alzate Laterali SS frontali SS posteriori
8+8+8 @ 6+6kg
8+8+8 @ 6+6kg
8+8+8 @ 6+6kg
Trazioni prone
12/7/7
Push down fat bar @ lat machine
20x10kg
12x22kg
6+10+12 @ 25+20+15kg stripping
Panca presa stretta
5x30kg
5x40kg
5x50kg
8x60kg
12x50kg

18-08-2011

Panca piana
5x30kg
5x40kg
5x50kg
5x60kg
5x70kg
20x50kg
Rematore
5x60kg
5x70kg
5x80kg
5x90kg
5x100kg
10x80kg
Curl manubri alternati
8x10+10kg
8x14+14kg
6x18+18kg
6x16+16kg
10x14+14kg

15-08-2011

Lento al rack
5x30kg
3x5 @ 34kg
Alzate laterali
2x10 @ 10+10kg
Trazioni prone
3x7
Panca presa stretta
5x34kg
2x8 @ 54kg
Push down lat mane fat bar
15x20kg
12x22kg

13-08-2011

Squat
5x30kg
3x5 @ 50kg ripartiamo da molto leggero
Panca
5x30kg
5x50kg
3x5 @ 62kg
Croci piana
8x14+14kg
10x16+16kg
Rematore
5x50kg
5x70kg
3x5 @ 84kg
Curl ez
5x16kg
5x26kg
8x32kg
8x34kg
Curl manubri alternati
10x16+16kg
8x16+16kg

08-08-2011

Lento al rack
3x5 @ 32kg
Trazioni prone
3x6
Panca presa stretta
2x8 @ 52kg
Push down fat bar latmachine
12-15 @ 20kg

04-08-2011

carichi bassi per riprendere la mano

Panca
riscald: 5x30kg, 5x50kg
3x5 @ 60kg
Rematore
riscald: 5x50kg, 5x70kg
3x5 @ 80kg
Curl ez bar
riscald: 5x16kg, 5x26kg
2x8 @ 30kg
Curl manubri alternati
2x12 @ 14+14kg

01-08-2011

si riprende con un aba bab

carichi bassi per riprendere la mano

Stacchi rumeni
3x5 @ 50kg
Lento al rack
3x5 @ 30kg
Trazioni
3x5
Panca stretta
2x8 @ 50kg
Push down fat bar lat machine
2x10 @ 20kg