sabato

windmill 5@8,14,18,24,28,32kg

kb 1 arm swing 4x10@24

suitcase DL 2x5@60kg
front 1 arm DL 5@60kg

dopo 30 minuti di camminata

domenica solo sauna e poi stretching

lunedì 11 iniziato un po' di GBC leggero, tanto per darsi un contegno..

a1)ss bulgaro 8@16,18,20kg
a2)panca pina 8@60,65,70kg

b1)step ups alto 8@6,12,16kg
b2)pulley 8@40,50,55kg

c1)1 leg curl 8@20,22.5,25kg
c2)side bend 8@22,28,32kg

d1)piana manubri 12@18,20,20kg
d2)pulley @ chest 12@30,35,30kg

martedì

a1)squat 8@50,60,70kg
a2)lat machine unilat 8@30,35,40kg

b1)RDL 8@60,70,80kg
b2)standing 1 arm MP 8@12,14,16kg

c1)crunch su sb 8@26,28,30kg
c2)standing calf 8@60,70,80kg

d1)abductor machine 15@30,35,40kg
d2)adductor machine 15@30,35,40kg


mercoledì

a1)unilat RDL bb 3x8@32kg
a2)panca inclinata stretta fat 8@50,55,55kg

b1)suspended ss 8@12,14,16kg
b2)trazioni prone facilitate 8@-35,-30,-25kg

c1)pressa unilat 8@20,30,40kg
c2)calf alla pressa unilat 8@40,50,60kg

d)alzate lat complete 12@4,5,4kg
e)croce di ferro ai cavi 12@6.25,7.5,6.25kg

giovedì recupero

prima mobilità e stretching
poi un po di extrarotatori, schiena e abs
poi sauna e relax

venerdì
a1)front squat 8@40,45,50kg
a2)panca piana unilat 8@16,20,22kg

b1)bb butt bridge 8@60,70,80kg
b2)remo 1 manubrio 8@18,24,28kg

c1)rotary calf 8@25,35,40,45kg
c2)dragon flag 4x8@bw,

d1)db tricep ext unilat 8@6,10,12,14kg, 20@8kg
d2)seated hammer curl unilat 8@6,10,12,14kg 20@8kg

prima di ogni wo ovviamente mobilizzazione per almeno 20 minuti
ed alla fine sempre aerobica per almeno 20-30 min

sabato
a1)pulley8@40,50,55,60kg
a2)step up alto 8@10,14,16,18kg

b1)panca piana 8@60,65,70,72.5kg
b2)ss bulgaro 8@16,18,20kg

c1)1 leg curl 8@20,25,27.5,30kg
c2)side bend 8@24,28,30,32kg

d1)pulley @ chest 12@25,30,35,40kg
d2)panca piana man 12@16,18,20,22kg

oggi rest ;)

lunedì

a1)squat 8@50,60,70,75kg
a2)lat machine unilat 8@25,30,35,40kg

b1)RDL 8@60,75,82.5,87.5kg
b2)db MP unilat 8@12,14,16,18kg

c1)standing calf su mp 8@40,60,70,80kg
c2)crunch su sb 8@26,28,30,34kg

d)abductor machine 15@30,35,40,45kg
e)adductor machine 15@30,35,40,45kg

martedì

a1)pressa unilat 8@30,40,50,60kg
a2)trazi prone facilitate 8@-35,-30,-25,-20kg

b1)bb unilat db 8@22,32,32,32kg
b2)fat close grip incline bench press 8@45,50,55,60kg

c1)suspended ss 8@10,12,14,16kg
c2)unilat standing calf 8@bw,6,8,10kg

d)croci di ferro ai cavi 12@6.25,7.5,10,7.5kg
e)alzate lat complete 12@4,5,6,5kg

mercoledì

a1)barbell butt bridge 8@60,70,80,95kg
a2)rematore unilat 8@20,24,28,32kg

b1)front squat 8@40,45,50,55kg
b2)panca piana unilat 8@18,20,24,26kg

c1)rotary calf 8@30,35,40,45,50kg
c2)dragon's flag mod 5x8@bw

d1)seated h curl unilat 8@8,10,12,14kg, 20@10
d2)3cep ext unilat 8@8,10,12,14kg, 2x20@10kg

30 min aerobica

giovedì
allenamento di rest
30 min di mobilità,

woodchop L2H semi kneeling 3x10
woodchop H2L semi kneeling 3x10

db windmill wu e poi 3@30,32,34,36kg
30 min di tapis ad intervalli,

jacuzzi, bagno turco, sauna

venerdì
inizio ultimo microciclo, aumentando di un set ancora

a1)ss bulgaro 8@16,18,20,22,24kg
a2)panca piana 8@55,60,65,70,75kg

b1)step up alto 8@10,12,14,16,18kg
b2)pulley 8@40,50,55,60,65kg

c1)leg curl unilat 8@17.5,22.5,25,27.5,30kg
c2)side bend 8@24,28,32,34,36kg

d1)piana manubri (pump) 12@16,18,20,24, 9@26kg
d2)pulley @ chest 12@25,30,35,40, 9@45kg

20 minuti aerobica ad intervalli

sabato passato tutto il giorno a letto (eh si è un periodo fortunato diciamo)

domenica

a1)squat 8@50,60,70,75,80kg
a2)lat unilat 8@25,30,35,40,35kg

b1)RDL 8@65,75,82.5,90,100kg
b2)st unilat db MP 8@14,16,18,20,22kg

c1)crunch su sb 8@20,26,30,34,36kg
c2)standing MP calf raise 8@30,50,60,70,80kg

d)abductor machine (pumping) 15@30,35,40,45kg
e)adductor machine idem

solo 15 min di aerobica

lunedì

a1)cfg incline press 8@40,45,50,55,60kg
a2)unilat RDL 8@32,32,37,37,37kg

b1)trazioni prone facilitate 8@-40,-35,-30,-25,-20kg
b2)susp ss 8@12,14,16,18kg

c1)calf unilat 8@40,50,60,70,70kg
c2)pressa unilat 8@30,40,50,60kg

d)alzate lat complete 12@4,5,6,6,5kg

e)croce di ferro ai cavi 12@6.25,7.5,10,10,7.5kg

20 min aerobica ad intervalli

martedì 26
ultimo allenamento GBC

a1)front squat 8@40,45,50,55,60kg
a2)remo 1 manubrio (straps) 8@24,28,30,32,34kg

b1)bb butt bridge 8@60,75,85,95,100kg
b2)panca unilat 8@18,22,26,28,30kg

c1)rotary calf 8@30,35,40,45,50kg
c2)mod dragon's flag 5x8@bw

20 min aerobica ad intervalli

mercoledì inizia il mini scarico

soleo (serie interrotte) 8@40,80, 6/6/6/6/6@90, 3x6/6/6/6/6@100kg

bb mp crunch 10/8@40, 3x8/8@60kg

rolling 45° back extensions 12,8,9@bw

rotary calf (stripping) 3x12/12/12@35/25/20kg

tergicristalli alla sbarra 12,12,14,12@bw

reverse hypers 19,17,15@bw

aerobica

giovedì

extratot al cavo 3x10@2.5kg

scapular retractions 15@7.5,12.5,17.5,22.5,27.5kg

extra gom su gin 10@4,6,6,4kg

e1)mp standing calf 4x10@40kg
e2)standing squat calf 4x10@40kg
e3)shrugs calf 4x10@40kg
e4)rotary calf 10@100,90,90,90kg

venerdì

side bend (wu) 6@20,24kg
wind mill 5@10,16,22, 3@26,30,34,36,38kg

side bend 12@26,30,32kg

lateral unilat bb shrugs 10@40,50,50kg
ancora con gli straps per i problemi alle dita

abdominal bb twist 2x12

1)unilat mp standing calf 3x8@bw
2)unilat tib raise 8@10,10,15kg
3)unilat db standing calf raise 8@8,10,10kg
4)unilat tib raise 8@10,15,15, 10@10kg

poi lavorato un ora e poi sauna e percorso relax