Scheda 9

INIZIO 3 luglio 2023 - SCADENZA 4 settembre 2023

Giorno 1 - Dorsali Tricipiti
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Hyperextension a terra alternato

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

Kg

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Stacchi da terra

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

40 Kg

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Trazioni

4xMAX Rec. 60"

Kg

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Pulley maniglia singola

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

20 Kg

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Piegamenti alle parallele

4x12-12-10-10 Rec. 60"

Kg

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Lat Avanti Neutra

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

30 Kg

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Push Down

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

20 Kg

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French Press Bilanciere

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

10 Kg

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Plank

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

Kg

Giorno 1 - Lombari Dorsali Tricipiti Addominali
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Hyperextension a terra alternato

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

Kg

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Stacchi da terra

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

40 Kg

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Trazioni

4xMAX Rec. 60"

Kg

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Pulley maniglia singola

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

20 Kg

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Piegamenti alle parallele

4x12-12-10-10 Rec. 60"

Kg

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Lat Avanti Neutra

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

30 Kg

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Push Down

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

20 Kg

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French Press Bilanciere

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

10 Kg

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Plank

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

Kg

Giorno 2 - Pettorali Bicipiti Addominali
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Panca piana manubri

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

15 Kg

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Panca 32° manubri

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

10 Kg

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Croci ai cavi

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

5 Kg

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Chiusure ai cavi bassi

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

5 Kg

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Curl cavi alti

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

5 Kg

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Curl con elastici

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

8 Kg

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CurlCocchiere

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

5 Kg

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Tocco caviglie

4x20

Kg

Giorno 3 - Gambe Deltoidi
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Squat bilanciere

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

10 Kg

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Affondi statici al Multipower

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

10 Kg

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Master glutes

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

10 Kg

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Shoulder Press

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

20 Kg

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Alzate Laterali

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

4 Kg

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Scrollate Manubri

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

14 Kg

Giorno 4 - Lombari Dorsali Pettorali Bicipiti
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Hyperextension a terra alternato

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

Kg

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Stacchi sumo

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

20 Kg

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Australian Pull-Up

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

Kg

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Piegamenti con appoggi

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

Kg

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7x21

3x21

10 Kg

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Curl con elastici

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

10 Kg

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Curl del cocchiere

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

10 Kg

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