Scheda 10

Alzate laterali 45°

4x10-10-8-8 Rec. 60"

6-8 Kg

Panca piana manubri

4x12-10-8-6 Rec. 180"

Panca 32° manubri

4x12-10-8-6 Rec. 180"

Croci ai cavi

4x10-10-8-8 Rec. 60"

Chiusure ai cavi bassi

4x10-10-8-8 Rec. 60"

Chest Press

Dropset 4xMax Rec. 60"

30 Kg

Corsa

20 min

Giorno 1 - Deltoidi Pettorali

Gatto

4xMax

Shoulder Press

4x10-10-8-8 Rec. 60"

Alzate laterali 45°

4x10-10-8-8 Rec. 60"

6-8 Kg

Panca piana manubri

4x12-10-8-6 Rec. 180"

Panca 32° manubri

4x12-10-8-6 Rec. 180"

Croci ai cavi

4x10-10-8-8 Rec. 60"

Chiusure ai cavi bassi

4x10-10-8-8 Rec. 60"

Chest Press

Dropset 4xMax Rec. 60"

30 Kg

Corsa

20 min

Giorno 2 - Gambe Polpacci Tricipiti

Hyperextension

4xMax

Stacchi da terra

4x12-10-8-6 Rec. 60"

80-90-100-110 Kg

Squat Multipower

4x12-10-8-6 Rec. 60"

Affondi Statici Bilanciere

4x12-10-8-6 Rec. 60"

Hip Thrust Bilanciere

Dropset 4x12-10-8-6 Rec. 60"

Leg Curl

4x10-10-8-8 Rec. 60"

Culf Machine Seduto

5x12

Piegamenti alle parallele

4xMax

Estensioni singole

4x10-10-8-8 Rec. 60"

Corsa

20 min

Giorno 3 - Dorsali Bicipiti

Gatto

4xMax

Trazioni

5xMax

Pulley maniglia singola

4x12-10-8-6 Rec. 60"

Dorsy bar

4x10-10-8-8 Rec. 60"

Rematore manubrio

4x10-10-8-8 Rec. 60"

High Row

Dropset 5x10

Curl Manubrio Alternato

4x12-10-8-6 Rec. 60"

Curl Bil.K Scott

4x10-10-8-8 Rec. 60"

Corsa

20 min

Giorno 4 - Deltoidi

Hyperextension

4xMAX

Stacchi sumo

4x12-10-8-6 Rec. 60"

110-Max Kg

Military Press

4x10-10-8-8 Rec. 60"

Alzate Laterali Declinate

4x10-10-8-8 Rec. 60"

Back machine

4x10-10-8-8 Rec. 60"

Alzate Laterali Singola(Braccio non Laterale)

4x10-10-8-8 Rec. 60"

8-10 Kg

Face pull

4x10-10-8-8 Rec. 60"

Corsa

20 min