25-09-2011

Tirate al mento manubri SS arnold press man alternati SS curl manubri
3x10+10+10 @ 8+8kg
Tirate al mento manubri
3x8 @ 12+12kg
Scrollate man
3x12 @ 22+22kg
Curl man concentrato
15/10/6 @ 12kg
Curl barra dritta 3 ambiezze diverse, fino a mani attaccate
10+10+10 @ 10kg
10+10+10 @ 12kg
10+10+10 @ 14kg
Trazioni
3x5
Curl man concentrato stripping
7+8 @ 12+8kg
6+5 @ 12+8kg
curl manubrio 1x10 @ 8kg

24-09-2011

Panca piana un 5 secondi rst tra le serie
1+2+3+4+5 @ 50kg
1+2+3+4+5 @ 50kg
1+2+3+4+5 @ 50kg
Pullover
22x14kg
12x16kg
8x18kg
French press manubrio posizione pullover
12x18kg
10x16kg
11x14kg
Push down fat bar lat machine
3x10 @ 15kg

22-09-2011

Curl concentrato
20/15/15 @ 8kg
Curl barra dritta
3x15 @ 14kg
Curl ez bar
3x10 @ 26kg
Rematore variare presa e ampiezza
10x50kg
4x10 @ 60kg

18-09-2011

recuperi quasi nulli

Lento avanti
20x10kg
15x14kg
10x18kg
clean and press
10x18kg
8x22kg
8x22kg
Alzate laterali un braccio alla volta
4x10 @ 10kg
Lat machine presa supina
4x8
Curl vertical scott
12/10 x 10kg
15x8kg
Curl barra dritta
20/15/15/15/10 @ 10/14/14/14/18kg
8+6+8 @ 22/18/14 kg stripping

17-09-2011

Panca piana
10x30kg
10x40kg
20/15/10 @ 50kg
Croci Panca piana
8x14+14kg
8x18+18kg
7x10+10kg
13x14+14kg
Pullover manubrio
4x10 @ 14kg
French press manubrio posizione pullover
10/10/12 @ 14kg
12x12kg
Pushdwon fat bar latmachine
4x12 @ 15kg

14-09-2011

Panca piana
20x30kg
15x40kg
10x50kg
5x60kg
5x70kg
8x60kg
10x50kg
Croci Panca piana
8x14+14kg
8x16+16kg
8x18+18kg
Rematore yates
10x50kg
10x60kg
10x70kg
21's ez bar curl
7+7+7 @ 16kg
7+7+7 @ 20kg
7+7+7 @ 22kg
Curl concentrato
12x10kg
10x10kg
15x8kg
10x8kg
Curl ez bar
12+5 @ 22kg

11-09-2011

Alz frontali ss laterali ss posteriori
3x6+6+6 @ 8+8kg
Lento manubri seduto
15x8+8kg
15x10+10kg
10x14+14kg
10x16+16kg
6x16+16kg
10x14+14kg
Push down fat bar lat machine ss french rack
20x15kg ss 20
20x15kg ss 10
12x15kg ss 15
10x15kg ss 12
Panca presa stretta
15x30kg
12x40kg
10x50kg

10-09-2011

Panca presa media
18x30kg
15x40kg
12x50kg
10x60kg
5x70kg
8x60kg
12x50kg
Croci panca piana
10x10+10kg
10x12+12kg
12x14+14kg
Rematore manubrio
8x22kg
8x26kg
8x30kg
12x36kg
Curl manubri alternati
12x14+14kg
6x16+16kg
10x14+14kg
7x14+14kg
Curl concentrato
20x6kg
20x8kg
10x10kg
10x8kg

07-09-2011

Panca presa stretta
12x30kg
10x40kg
10x50kg
8x60kg
6x64kg
4x70kg
7x60kg
8x50kg
Trazioni
5x5
Pushdown fat bar latmachine
12/10/8 @ 20kg

bassi recuperi pump indecente

04-09-2011

Rematore manubrio
10x18kg
10x22kg
10x28kg
12x32kg
Alz laterali ss frontali ss lento dx e sx alternati
4x10+10+10 @ 6kg
Curl ez
16x28kg
10x32kg
7x34kg
9x30kg
12x26kg

03-09-2011

Squat
5x50kg
5x60kg
5x70kg
5x80kg
5x90kg
Floor press manubri
5x10 @ 20+20kg
Rematore manubrio
10/10/10/20 x 20kg
Giant set triceps (pushdown fatbar + estensioni manubrio + piegamenti pr stretta)
25x15kg + 25x14kg + 25
12x20kg + 10x18kg + 12+5kg

01-09-2011

Panca piana
riscald 30kg
10x50kg
10x54kg
10x58kg
Pushdown fatbar SS french press ez SS piegamenti presa stretta al rack
20x20kg + 20x14kg + 20
12x20kg + 20x14kg + 20
8+6 @ 25+20kg + 30x14kg + 20
Rematore
5x10 @ 50kg
Curl ez bar
20x26kg
12x28kg
8x30kg
8x28kg
10x26kg