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Petto-dorso-delt.post.
panca piana 6 6 5 5 120" o + recupero
trazioni prone + sovracc. 4 serie da 6/8 120" o + recupero
panca incl. bil. 45, 6 8 8 10 90"
rematore bil. 5 5 5 5 90"/1'40''
Dip + sovracc 6 6 6 6 60"
pulley basso 6 8 8 10 60"
croci 8 8 60" (una serie piana, una inclinata)
alzate a 90 8 8 60"
SSx2 60"
a) crossover ai cavi 12
b) cavi incrociati dall'alto 12 (mano ds cavo sx, mano sx cavo ds, i cavi passano poco sotto il volto, davanti a te)
Gambe e abs squat 8 8 6 6 2' stacco GT 3x8 1' 30" leg press 6 8 10 serie da 10 con carico da 6 in RP 1'30'' leg curl SS leg extention 3 x12 2' calf seduto 4x20 30'' crunch ercolina 4x6+sovracc. parallele 3x6+sovracc. abdominal 3x6+sovracc.
SPALLE BRACCIA
Lento avanti o dietro, da seduto con schienale 6 6 6 90"
alzate laterali seduto o in piedi 12 10 8 60"
tirate al mento 5 5 5 90"
SSx2 60"
a) scrollate manubri/bilanc. 10
b) alzate frontali con bilanc./man. 10 panca stretta 6 6 6 75" french press 10 8 6 60" dip tra 2 panche + sovrac. 20 20 20---> scarico immediato a cedimento mezze rip. 60" curl bilan. in piedi 6 6 6 75" curl man incl altern 12 10 8 6 50" curl conc man sing al cavo 12 12 12 40"
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