Allenamento per la forza

[drago83]

Eccoti il 30# in italiano:
1 SETTIMANA

1 giorno (lunedì)
1.Bench press 1x5@50%, 2x4@60%, 2x3@70%, 6x3@80%. (37)
2.Squat 1x5@50%, 1x4@60%, 2x3@70%, 5x3@80%. (30)
3.Bench press 1x5@50%, 1x5@60%, 5x5@70%. (35)
4.Flies 5x10.
5.Squat 1x5@55%, 1x4@65%, 5x3@75%. (24)
6.Good morning (standing) 5x5.
Totale: 126 alzate

3 giorno (mercoledì)
1.Deadlift tilll knees 1x4@50%, 2x4@60%, 2x3@70%, 5x3@80%. (33)
2.Bench press 1x5@50%, 1x5@60%, 2x4@70%, 2x3@75%, 2x2@80%, 2x1@85%, 2x2@80%, 2x3@75%, 1x4@70%, 1x6@65%, 1x8@60%, 1x10@55%, 1x12@50%. (80)
3.Flies 5x10.
4.Deadlft from boxes 1x5@60%, 2x4@70%, 3x3@80%, 4x2@90%. (30)
5.Lunges 5+5x5.
6.Abs 3x10.
Totale: 143 alzate

5 giorno (venerdì)
1.Squat 1x5@50%, 2x4@60%, 2x3@70%, 5x3@80%. (34)
2.Bench press 1x5@50%, 2x4@60%, 2x3@70%, 6x2@80%. (31)
3.Dips without weight 5x6.
4.Squat 1x5@50%, 2x5@60%, 4x4@70%. (31)
5.French press 5x10.
6.Good morning (seated) 5x5.
Totale: 96 alzate

Totale nella settimana: 365 alzate


2 SETTIMANA

1 giorno (lunedì)
1.Squat 1x5@50%, 2x4@60%, 2x3@70%, 2x2@80%, 3x1@90%. (26)
2.Bench press 1x5@50%, 1x4@60%, 2x3@70%, 6x2@80%. (27)
3.Flies 5x10.
4.Push up 5x10.
5.Squat 1x5@50%,1x4@60%, 2x3@70%, 4x2@80%. (23)
6.Good morning (standing) 5x5.
Totale: 76 alzate

3 giorno (mercoledì)
1.Deadlift 1x4@50%, 2x4@60%, 2x3@70%,4x3@75%. (30)
2.Bench press 1x5@50%, 1x5@60%, 2x4@70%, 2x3@75%, 2x2@80%, 2x3@75%, 2x5@70%, 1x7@60%, 1x9@50%. (60)
3.Flies 5x10.
4.Deadlift till knees 1x4@50%, 1x4@60%, 2x3@70%, 5x3@80%. (29)
5.Lunges 5+5x5.
Totale: 119 alzate

5 giorno (venerdì)
1.Bench press 1x5@50%, 2x4@60%, 2x3@70%, 5x2@80%. (29)
2.Squat 1x5@50%, 2x5@60%, 5x5@70%. (40)
3.Bench press 1x4@55%, 1x3@65%, 5x2@75%. (17)
4.Dips without weight 5x8.
5.Leg press 5x6.
6.Good morning (seated) 5x6.
Totale: 86 alzate

Totale nella settimana: 281 alzate


3 SETTIMANA

1 giorno (lunedì)
1.Squat 1x5@50%, 2x4@60%, 2x3@70%, 5x3@80%. (34)
2.Bench press 1x5@50%, 1x4@60%, 2x3@70%, 5x3@80%. (30)
3.Squat 1x6@50%, 1x6@60%, 4x6@65%. (36)
4.Bench press 1x5@55%, 2x5@65%, 4x4@75%. (31)
5.Flies 5x10.
6.Good morning (standing) 5x5.
Totale: 131 alzate

3 giorno (mercoledì)
1.Deadlift 1x4@50%, 1x4@60%, 2x3@70%, 3x3@80%, 3x2@85%. (29)
2.Bench press 1x6@50%, 1x5@60%, 2x4@70%, 2x3@75%, 2x2@80%, 2x1@85%, 2x2@80%, 2x3@75%, 1x5@70%, 1x7@65%, 1x9@60%, 1x11@55%, 1x13@50%. (86)
3.Flies 5x10.
4.Deadlift from boxes 1x5@65%, 2x5@75%, 4x4@85%. (31)
5.Lunges 5+5x5.
6.Abs 3x10.
Totale: 146 alzate

5 giorno (venerdì)
1.Bench press 1x5@50%, 1x4@60%, 2x3@70%, 6x3@80%. (33)
2.Squat 1x5@50%, 1x4@60%, 2x3@70%, 2x3@80%, 3x2@85%, 3x3@80%. (36)
3.Bench press 1x5@50%, 2x5@60%, 5x5@70%. (40)
4.Flies 5x10.
5.Good morning (seated) 5x5.
Totale: 109 alzate

Totale nella settimana: 386 alzate


4 SETTIMANA

1 giorno (lunedì)
1.Squat 1x5@50%, 1x4@60%, 2x3@70%, 2x3@80%, 2x2@85%, 2x1@90%. (27)
2.Bench press 1x5@50%, 1x4@60%, 2x3@70%, 2x3@80%, 2x2@85%, 2x3@80%. (31)
3.Flies 5x10.
4.Dips without weight 5x8.
5.Squat 1x4@55%, 1x4@65%, 5x3@75%. (23)
6.Good morning (standing) 5x5.
Totale: 81 alzate

3 giorno (mercoledì)
1.Deadlift 1x3@50%, 2x3@60%, 2x3@70%, 4x2@75%. (23)
2.Bench press 1x5@50%, 1x5@60%, 2x4@70%, 2x3@75%, 2x3@80%, 1x4@75%, 1x5@70%, 1x6@65%, 1x7@60%, 1x8@55%, 1x9@50%. (65)
3.Deadlift till knees 1x4@50%, 1x4@60%, 2x3@70%, 6x3@80%. (32)
4.Flies 5x10.
5.Lunges 5+5x5.
6.Abs 3x10.
Totale: 120 alzate

5 giorno (venerdì)
1.Squat 1x5@50%, 1x4@60%, 2x3@70%, 7x3@80%. (36)
2.Bench press 1x5@50%, 1x4@60%, 2x3@70%, 6x2@80%. (27)
3.Flies 5x10.
4.Dips withoiut weight 5x8.
5.Good morning (seated) 5x5.
Totale: 63 alzate

poi se vuoi ti passo anche il 31 e 32