31-10-2011
Panca piana
8x30kg
8x40kg
8x50kg
8x60kg
6x64kg
6x60kg
Panca piana croci
10x12+12kg
8x14+14kg
8x14+14kg
10x18+18kg
Panca piana spitne manubri
3x10 @ 18+18kg
Push down fat bar latmachine
12/12/8 @ 20kg
Panca piana presa stretta
6/5 @ 50kg
Estensioni manubri
2x10 @ 18kg

28-10-2011
Rematore
10x50kg
10x60kg
10x70kg
10x80kg
8x90kg
Trazioni
5xbw+5kg prone
7xbw+5kg neutre
6xbw+5kg neutre
8xbw prone
Rematore manubrio
10x30kg
12x36kg
Curl ez bar
12/12/10/8 @ 26kg
Curl manubri alternati
6x14+14kg
12x12+12kg
6x12+12kg
Curl concentrato
10x10kg
10x8kg

23-10-2011
Panca piana
8/8/8/8 @ 30/40/50/60kg
4+4+4 @ 70+60+50kg stripping
Croci piana
8x14+14kg
8x16+16kg
6x18+18kg
Spinte piana
12/7 @ 18+18kg
Pushdown fat bar lat machine
3+4+5+6+7 @ 35+30+25+20+15kg stripping
2x10 @ 20kg
Estensioni manubrio dietro la testa
15/10/10 @ 18kg
Panca piana
6x50kg
Alzate laterali
12x10kg

17-10-2011
Rematore
6x10 @ 50kg
2x10 @ 60kg
1x10 @ 70kg
10+10+10 @ 70+60+50kg stripping
Trazioni prone
3x5
Curl ez bar
5x16kg
5x26kg
2x5 @ 36kg
8/7 @ 30kg
2x8 @ 26kg
Curl man alternati
10x12+12kg
15x12+12kg
6x14+14kg

15-10-2011
Panca piana pr stretta
6x10 @ 40kg
10x50kg
5+5+5 @ 60+50+40kg stripping
Panca piana croci
15x12+12kg
Pushdown fat bar latmachine
5+5+8+10 @ 30+25+20+15kg stripping
6+6+6 @ 25+20+15kg stripping

8-10-2011

Panca piana SS Croci piana
10x30kg SS 10x12+12kg
10x40kg SS 10x12+12kg
10x50kg SS 10x12+12kg
10x60kg SS 10x12+12kg
Kick Back manubrio
10x12kg
10x12kg
15x10kg
10x10kg
Pushdown fat bar lat machine
8+8+8 @ 25+20+15kg stripping
10+8+12 @ 20+15+10kg stripping

2-10-2011

Pullover
20x14kg
10x16kg
10x18kg
10x20kg
Rematore
20x50kg
15x60kg
15x70kg
10x80kg
Curl ez bar
10x16kg
10x26kg
10x36kg
6x36kg
6x36kg
15x26kg
Curl concentrato
6x12kg
8x12kg
10x10kg
Curl alternati
8x10+10kg
10x12+12kg
10x12+12kg

1-10-2011

Panca presa stretta
15x30kg
5x40kg
5x50kg
5x60kg
5x70kg
8x60kg
12x50kg
15x40kg
Croci Panca piana
10/8/8 @ 12+12kg
Tirate al mento manubri
10/8/8 @ 12+12kg
Push down lat machine fat bar
20x20kg
10x20kg
max+max+max @ 25kg+20kg+15kg stripping