27-11-2011
Panca piana
30kg, 40kg
8x50kg
6x60kg
3x70kg
1x74kg
15x50kg
25-11-2011
Croci JS spinte manubri
11+10 @ 14+14kg
10+5 @ 14+14kg
Lento al rack
2+4 @ 50kg+40kg stripping
6+8 @ 40kg+30kg stripping
Alzate frontali 10x10kg
Alzate laterali 5x10kg
Caos triceps pump pumppp

25-11-2011
Rematore al rack partenza da ginocchio, fermo ogni reps sui pin, no cheat, tosto
10x30kg
8x50kg
8x60kg
6x70kg
3x80kg
10+7 @ 50kg prona+supina
Alazte 90° 6x14+14kg
Caos biceps alternati, contemporanei, hammer
15x14+14kg
10x14+14kg
11x12+12kg
Curl Concentrati
8x12kg
8x10kg

24-11-2011
Panca
30, 40kg
8x50kg
4x60kg
1x70kg
12x50kg
Croci SS spinte manubri presa neutra
10+6 @ 14+14kg
8+4 @ 14+14kg
Lat machine con triangolo presa neutra
6x55kg
5x65kg
Lento avanti al rack
6x40kg
6x44kg
Chaos triceps pushdown, french press al rack, estensioni manubrio
3 set

19-11-2011
Squat
5x10-30-50kg
5x60kg
5x70kg
5x80kg
5x90kg
Calf manubrio
15/10/10/10 @ 14kg
Chaos curl manubri alternati, hammer, contemporanei... ecc...
12x16+16kg
13x14+14kg
5x14+14kg
10x12+12kg
8x12+12kg
10x10+10kg
Curl concentrato
6x10kg
12x8kg

12-11-2011
Rematore
5x10 @ 50kg
Scrollate
5x10 @ 50kg
Stacchi Rumeni
5x10 @ 50kg
Curl ez bar
6xmax @ 26kg (20-12-10-10-10-(9+5+2))

05-11-2011
Panca piana con buffer
riscald 30kg
40/50/60/70/74/80kg
2x3 @ 70kg
3x5 @ 60kg
Panca piana croci
8x18+18kg
8x18+18kg
6x18+18kg
8x16+16kg
Push down fat bar lat machine
13x20kg
10x20kg
8+8 @ 20+15kg stripping
Dip panchette
2x20 @ bw+10kg
20xpiegam al rack