War Zone 1.0

[malfa81]

a. Gambe -abs
Squat SM 3x 10 x 100 @90’’
Leg ex 2x max x 40-30-20 DD@60’’
Leg press hummer 1x max RP x 100 @60’’
Leg curl 2x max x 40-30 D @60’’
Calf raise 2x max x120 DRP @60’’
Calf raise alla leg press hammer 2x max x100 @60’’
Abs 2x max HD

---------- Post added 10-02-2015 at 14:58:39 ---------- Previous post was 09-02-2015 at 15:37:37 ----------

martedì B. petto/spalle/bicipiti


Dip appesantito 3 x max x 14 @60’’
Bench machine 2x max x60 DRP @60’’
Cross over 1x max x 30-20 D @60’’
Military press machine 2x max x 45 RP @60’’
Alzate laterali a busto flesso 1x max x 9-6 D @60’’
Curl larry scott 2x max x30.5RP @60’’
Curl manubri su inclinata 2x max x14-10 D @60’’

---------- Post added 11-02-2015 at 14:50:46 ---------- Previous post was 10-02-2015 at 14:58:39 ----------

Mercoledì (pranzo): 1h tennis

[malfa81]

giovedì: 1h calcetto

---------- Post added at 14:29:40 ---------- Previous post was at 11:24:31 ----------

c. Venerdi dorso-tricipiti
Rem bil 5x 5 x 65.5 @90’’
Pull up appesantito 2x max x 5D @60’’
Pulley 1x max x50-40 D @60’’
Pull down parallelo 1x max x 50 @60’’
Beck ex inverso alla lat machine 2x max x 60 @60’’
Push down 2x max x 35-25 D@60’’
Spinte sopra la testa al cavo alto 2x max x20 RP @60’’

[malfa81]

Lunedì gambe
Hack Squat 3x 10 x 100 @60’’
Leg ex 2x max x 40DRP@60’’
Affondi singoli 2x 6 x 48 @60’’
Stacchi alla rumena manubri 2x 10 x 24 @60’’
Calf raise 2x max x120 DRP @60’’
Calf raise alla leg press hammer 2x max x100 @60’’
Abs 2x max HD

[malfa81]

Lunedì sera 30' corsa

---------- Post added at 18:12:41 ---------- Previous post was at 16:33:20 ----------

Martedì B.petto/spalle/bicipiti
Dip appesantito 3 x max x 14 D @60’’
Butterfly machine 2x max x40 RP @60’’
Cross over 1x max x 30-20 D @60’’
Alzate laterali 1x max x 10 RP @60’’
Press manubri 1x max x 20 @60’’
Alzate laterali a busto flesso seduto 1x max x 10 RP @60’’
Curl bilancere EZ 2x max x30.5RP @60’’
Curl manubri su inclinata 2x max x14-10 D @60’’

[malfa81]

Mercoledi sera 40' corsa

---------- Post added at 14:52:36 ---------- Previous post was at 11:18:28 ----------

giovedì C. dorso/tricipiti
Rem bil 4x 6 x 60 @90’’
Pull up 2x max @60’’
Pulley alla hammer 1x max x25RP @60’’
Pull down 1x max x 50 @60’’
Beck ex 2x max x 10 @60’’
Push down fune 2x max x 25-20 D@60’’
Spinte sopra la testa 2x max x14 RP @60’’

Giovedì sera : 1h calcetto

[malfa81]

venerdì' (pranzo): 1h tennis

[malfa81]

Venerdì sera 40' corsa

---------- Post added at 14:44:32 ---------- Previous post was at 11:37:29 ----------

Lunedì gambe
Hack Squat 3x 10 x 100 @60’’
Leg ex 2x max x 40DRP@60’’
Affondi singoli 2x 6 x 48 @60’’
Stacchi alla rumena manubri 2x 10 x 24 @60’’
Calf raise 2x max x120 DRP @60’’
Calf raise alla leg press hammer 2x max x100 @60’’
Abs 2x max HD

---------- Post added 24-02-2015 at 12:45:08 ---------- Previous post was 23-02-2015 at 14:44:32 ----------

Lunedì sera 40' corsa

---------- Post added at 14:42:43 ---------- Previous post was at 12:45:08 ----------

Martedì B.petto/spalle/bicipiti
Dip appesantito 3 x max x 14 D @60’’
Butterfly machine 2x max x40 RP @60’’
Cross over 1x max x 30-20 D @60’’
Alzate laterali 1x max x 10 RP @60’’
Press manubri 1x max x 20 @60’’
Alzate laterali a busto flesso seduto 1x max x 10 RP @60’’
Curl bilancere EZ 2x max x30.5RP @60’’
Curl manubri su inclinata 2x max x14-10 D @60’’

[malfa81]

Mercoledì sera 40' corsa

---------- Post added at 14:36:23 ---------- Previous post was at 14:35:46 ----------

giovedì C. dorso/tricipiti
Rem bil 4x 6 x 60 @90’’
Pull up 2x max @60’’
Pulley alla hammer 1x max x25RP @60’’
Pull down 1x max x 50 @60’’
Beck ex 2x max x 10 @60’’
Push down fune 2x max x 25-20 D@60’’
Spinte sopra la testa 2x max x14 RP @60’’

---------- Post added 27-02-2015 at 11:51:26 ---------- Previous post was 26-02-2015 at 14:36:23 ----------

Giovedì sera : 1h calcetto

---------- Post added at 14:39:14 ---------- Previous post was at 11:51:26 ----------

venerdì' (pranzo): 1h tennis

[malfa81]

Lunedì gambe
Hack Squat 3x 10 x 100 @60’’
Leg ex 2x max x 40DRP@60’’
Affondi singoli 2x 6 x 48 @60’’
Stacchi alla rumena manubri 2x 10 x 24 @60’’
Calf raise 2x max x120 DRP @60’’
Calf raise alla leg press hammer 2x max x100 @60’’
Abs 2x max HD

---------- Post added 03-03-2015 at 12:27:11 ---------- Previous post was 02-03-2015 at 14:57:34 ----------

Lunedì sera 45' corsa

[malfa81]

Martedì tennis 1h

---------- Post added at 18:38:46 ---------- Previous post was at 14:52:09 ----------

Mercoledì B.petto/spalle/bicipiti
Dip appesantito 3 x max x 14 D @60’’
Butterfly machine 2x max x40 RP @60’’
Cross over 1x max x 30-20 D @60’’
Alzate laterali 1x max x 10 RP @60’’
Press manubri 1x max x 20 @60’’
Alzate laterali a busto flesso seduto 1x max x 10 RP @60’’
Curl bilancere EZ 2x max x30.5RP @60’’
Curl manubri su inclinata 2x max x14-10 D @60’’

---------- Post added 05-03-2015 at 12:12:48 ---------- Previous post was 04-03-2015 at 18:38:46 ----------

Mercoledi sera 40' corsa

[malfa81]

Giovedì sera : 1h calcetto

---------- Post added at 16:27:08 ---------- Previous post was at 14:48:12 ----------

Venerdì C. dorso/tricipiti
Rem bil 4x 6 x 60 @90’’
Pull up 2x max @60’’
Pulley alla hammer 1x max x25RP @60’’
Pull down 1x max x 50 @60’’
Beck ex 2x max x 10 @60’’
Push down fune 2x max x 25-20 D@60’’
Spinte sopra la testa 2x max x14 RP @60’’

[malfa81]

Venerdì sera 40' corsa

---------- Post added at 16:41:30 ---------- Previous post was at 14:41:52 ----------

Lunedì gambe
Hack Squat 3x 10 x 100 @60’’
Leg ex 2x max x 40DRP@60’’
Affondi singoli 2x 6 x 48 @60’’
Stacchi alla rumena manubri 2x 10 x 24 @60’’
Calf raise 2x max x120 DRP @60’’
Calf raise alla leg press hammer 2x max x100 @60’’
Abs 2x max HD

[malfa81]

Lunedì sera 45' corsa

---------- Post added at 16:47:30 ---------- Previous post was at 16:46:13 ----------

Martedì B.petto/spalle/bicipiti
Dip appesantito 3 x max x 14 D @60’’
Butterfly machine 2x max x40 RP @60’’
Cross over 1x max x 30-20 D @60’’
Alzate laterali 1x max x 10 RP @60’’
Press manubri 1x max x 20 @60’’
Alzate laterali a busto flesso seduto 1x max x 10 RP @60’’
Curl bilancere EZ 2x max x30.5RP @60’’
Curl manubri su inclinata 2x max x14-10 D @60’’

[malfa81]

Mercoledi sera 40' corsa

[malfa81]

Giovedì sera : 1h calcetto



Venerdì C. dorso/tricipiti
Rem bil 4x 6 x 60 @90’’
Pull up 2x max @60’’
Pulley alla hammer 1x max x25RP @60’’
Pull down 1x max x 50 @60’’
Beck ex 2x max x 10 @60’’
Push down fune 2x max x 25-20 D@60’’
Spinte sopra la testa 2x max x14 RP @60’’

venerdì sera: 40' corsa