palestra e football americano

[pasto23]

alla fine con la squadra seguiremo la scheda degli spartans michigan 2009 più o meno..posto l'allenamento, datemi un parere:

Lunedi:
- collo estensioni (8-12 reps) distensioni (8-12 reps) destra-sinistra (8-12 reps)
- shrug (8-12 reps)
- panca piana con 75% di 1rm (8-10 reps)
- panca piana con 80% di 1rm (6-8 reps)
- panca piana con 85% di 1 rm (4-6 reps)
- front pulldown (10-12 reps)
- shoulder press (10-12 reps)
- front pulldown (10-12 reps)
- shoulder press (10-12 reps)
- front pulldown (10-12 reps)
- shoulder press (10-12 reps)
- external rotation (10-12 reps)
- db curl (10-12 reps)
- triceps pressdown (10-12 reps)
- crunches (100 reps)

Mercoledi:
- calf raise con peso corporeo (20 reps)
- band inversion (20 reps)
- calf raise (20 reps)
- band eversion (20 reps)
- squat (8-10 reps), (6-8 reps), (4-6 reps), (2-4 reps)
- leg curl (10-12 reps)
- leg extension (10-12 reps)
- hip flexion (10-12 reps)
- power shrug/pull (10-12 reps), (10-12 reps)
- crunches (100 reps)

Venerdì:
- collo estensioni (8-12 reps) distensioni (8-12 reps) destra-sinistra (8-12 reps)
- shrug (8-12 reps)
- panca piana con 70% di 1rm (10 reps)
- panca piana con 75% di 1rm (8 reps)
- panca piana con 80% di 1rm (6 reps)
- panca piana con 85% di 1rm (4 reps)
- seated row (10-12 reps)
- shoulder press (10-12 reps)
- seated row (10-12 reps)
- shoulder press (10-12 reps)
- seated row (10-12 reps)
- lateral raise (10-12 reps)
- chins (max reps)
- dips (max reps)
- barbell curl (10-12 reps)
- triceps pressdown (10-12 reps)
- crunches (100 reps)

l'idea è di seguire questo...cosa ne dite?