Diario: un nobile inglese in palestra

[DjangoDaddy]

Ecco il prossimo programma d'allenamento

SHEIKO 37

Week 1 - Day 1

Panca

1 x 5 @ 50%
2 x 4 @ 60%
2 x 3 @ 70%
5 x 3 @ 75%

Squat

1 x 5 @ 50%
2 x 5 @ 60%
5 x 5 @ 70%

Panca

1 x 6 @ 50%
2 x 6 @ 60%
4 x 6 @ 65%

Croci

5 x 10

Trazioni supine

5 x 6


Week 1 - Day 2

Stacco

1 x 5 @ 50%
2 x 5 @ 60%
2 x 4 @ 70%
4 x 3 @ 75%

Panca

6 x 4 @ 65%

Stacco

1 x 5 @ 50%
2 x 5 @ 60%
2 x 4 @ 70%
4 x 3 @ 80%

Military 5x5

Curl 5x5

Abs

Week 1 - Day 3

Panca

1 x 7 @ 50%
1 x 6 @ 55%
1 x 5 @ 60%
1 x 4 @ 65%
2 x 3 @ 70%
2 x 2 @ 75%
2 x 3 @ 70%
1 x 4 @ 65%
1 x 6 @ 60%
1 x 8 @ 55%
1 x 10 @ 50%

Squat

1 x 5 @ 50%
2 x 4 @ 60%
2 x 3 @ 70%
5 x 3 @ 75%

French Press

5 x 10 @

Dips 5x5
Trazioni prone 5x6
Week 2 - Day 1

Squat

1 x 5 @ 50%
2 x 4 @ 60%
2 x 3 @ 70%
5 x 2 @ 80%

Panca

1 x 5 @ 50%
1 x 4 @ 60%
2 x 3 @ 70%
6 x 2 @ 80%

Croci

5 x 10 @

Pushups zavorrati

5 x 10 @

Squat

1 x 3 @ 55%
1 x 3 @ 65%
4 x 3 @ 75%

Trazioni supine 5x6

Week 2 - Day 2

Stacco alle ginocchia

1 x 4 @ 50%
2 x 4 @ 60%
4 x 4 @ 70%

Panca

1 x 5 @ 50%
2 x 5 @ 60%
5 x 4 @ 70%

Stacco

1 x 4 @ 50%
1 x 4 @ 60%
2 x 3 @ 70%
5 x 3 @ 75%

Military 5x5

Curl Bil 5x5

abs sovraccarico

Week 2 - Day 3

Squat

1 x 4 @ 50%
1 x 4 @ 60%
2 x 3 @ 70%
6 x 3 @ 75%

Panca

1 x 6 @ 50%
1 x 5 @ 60%
2 x 4 @ 70%
2 x 3 @ 75%
2 x 2 @ 80%
1 x 4 @ 75%
1 x 5 @ 70%
1 x 6 @ 60%
1 x 7 @ 50%

French Press

5 x 10

Squat

1 x 3 @ 55%
1 x 3 @ 65%
4 x 2 @ 75%

Dips 5x5

Trazioni 5x6

abs

Week 3 - Day 1

Squat

1 x 5 @ 50%
2 x 4 @ 60%
2 x 3 @ 70%
5 x 3 @ 80%

Panca

1 x 5 @ 50%
1 x 4 @ 60%
2 x 3 @ 70%
5 x 3 @ 80%

Croci

5 x 10 @

Flessioni zavorrate

5 x 10 @

Squat

1 x 5 @ 50%
1 x 5 @ 60%
5 x 5 @ 70%

Trazioni supine 5x6

abs



Week 3 - Day 2

Stacco alle ginocchia

1 x 4 @ 50%
1 x 4 @ 60%
2 x 4 @ 70%
4 x 4 @ 75%

Panca

1 x 6 @ 50%
1 x 5 @ 60%
2 x 4 @ 70%
2 x 3 @ 75%
2 x 2 @ 80%
2 x 3 @ 75%
1 x 4 @ 70%
1 x 5 @ 65%
1 x 6 @ 60%
1 x 7 @ 55%
1 x 8 @ 50%

Stacco

1 x 5 @ 60%
2 x 5 @ 70%
4 x 4 @ 80%

Military 5x5

Curl 5x5

Abs sovraccarico

Week 3 - Day 3

Panca

1 x 5 @ 50%
1 x 4 @ 60%
2 x 3 @ 70%
5 x 2 @ 80%

Squat

1 x 5 @ 50%
1 x 5 @ 60%
2 x 5 @ 70%
5 x 4 @ 75%

Panca

1 x 6 @ 50%
2 x 6 @ 60%
4 x 6 @ 65%

Dips 5x5
Trazioni 5x6
Abs


Week 4 - Day 1

Squat

1 x 5 @ 50%
1 x 4 @ 60%
2 x 3 @ 70%
5 x 3 @ 80%
3 x 2 @ 85%

Panca

1 x 5 @ 50%
1 x 4 @ 60%
2 x 3 @ 70%
5 x 3 @ 80%

Croci

5 x 10 @

Squat

1 x 5 @ 50%
1 x 4 @ 60%
2 x 3 @ 70%
4 x 2 @ 80%

Trazioni supine 5x6

Week 4 - Day 2

Panca

1 x 5 @ 50%
1 x 4 @ 60%
2 x 3 @ 70%
2 x 3 @ 80%
3 x 2 @ 85%

Stacco

1 x 4 @ 50%
1 x 4 @ 60%
2 x 3 @ 70%
2 x 3 @ 80%
3 x 2 @ 85%

Panca

1 x 5 @ 55%
1 x 5 @ 65%
4 x 4 @ 75%

Military 5x5

Curl bil 5x5

Abs



Week 4 - Day 3

Squat

1 x 5 @ 50%
1 x 4 @ 60%
2 x 3 @ 70%
6 x 3 @ 80%

Panca

1 x 5 @ 50%
1 x 5 @ 60%
5 x 5 @ 70%

Dips 5x8

Trazioni prone 5x6

Abs

[IlPrincipebrutto]

Originariamente inviato da DjangoDaddy

Ecco il prossimo programma d'allenamento

SHEIKO 37

Choose your option:

- E a te, chi te l'ha chiesto ?
- E a me, che c***o me frega ?
- Stee Kutzi !
- Fa piacere vedere che non sono l'unico stordito da queste parti.
- WTF ??

It's a great day, and it just keeps getting better...



PS
Noto che in realta' ti sei reso perfettamente conto dell'errore, visto che hai ripostato nel tuo diario qualche minuto dopo, ma non hai ritenuto fare pulizia, ne' aggiungere una riga. Non c'e' che dire, davvero un bel gesto, congratulazioni.


PPS
L'ho dichiarato da subito che oggi e' una giornata di quelle, ok ?