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Ohp 4 x 5 @ 50 kg, 1 x 5 @ 45 kg
Tirate al petto 11 10 9 8 @ 42.5 kg
Alzate laterali al cavo 4 x 8-12
Curl panca 60° 9 8 @ 14 kg, 2 x 10 @ 12 kg
Panca stretta 8 7 7 6 @ 65 kg
Curl cavo SS Pushdown 4 x 12
Panca piana 3 x 5 @ 80 kg, 2 x 5 @ 77.5 kg
Lento manubri 4 x 7 @ 22 kg
Alzate laterali al cavo 4 x 10-12
Tirate al petto 14 14 13 13 @ 32.5 kg
Curl manubri 9 8 8 8 @ 14 kg
Pushdown 4 x 10-12
Front squat 5 x 5 @ 85 kg
Affondi 3 x 10 @ 22 kg per mano
Squat MP 10 9 9 @ 50 kg + peso MP
Lat machine 4 x 8-10
Rematore Pendlay 8 8 7 7 @ 70 kg
Calf MP 4 x 8-10
Panca inclinata 5 6 6 6 @ 70 kg 65 kg 60 kg 60 kg
Panca piana manubri 3 x 9 @ 24 kg
Alzate laterali 4 x 10-12
Tirare al petto (cavo) 4 x 12
Curl panca inclinata 4 x 8-10 (14 kg)
Dips 4 x 8
Pushdown 3 x 12
Panca inclinata con bilanciere bocciata, non sono per niente stabile su quella panca. Tornerò a fare prima piana e poi inclinata con i manubri.
Curl inclinato che mi piace sempre di più
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