Allenamento A del 28/07/2014
Panca 2x5x50kg 2x5x65kg 4x5x75kg Squat 2x5x50kg 5x70kg 5x90kg 5x110kg 3x5x130kg Rematore bilanciere 6x6x60kg Goodmorning 3x10x50kg complementari bicipiti |
Allenamento B del 30/07/2014
Stacco 5x90kg 5x110kg 3x125kg 3x150kg 4x170kg 4x2x180kg 3x4x135kg Panca 2x5x50kg 4x3x60kg Parallele 6x6xBW+15kg Complementari addome
Complementari spalle
https://www.youtube.com/watch?v=trAf...ature=youtu.be |
Allenamento C del 31/07/2014
Panca 2x5x50kg 2x5x60kg 2x5x70kg 4x5x80kg Squat 2x5x50kg 5x70kg 5x90kg 4x3x105kg Rematore bilanciere 6x6x60kg Complementari tricipiti |
Allenamento D del 0/08/2014
Squat Riscaldamento 5x130kg 2x4x140kg 5x130kg Military press 5x30kg 5x40kg 5x5x50kg Push press Ramping a 5 ripetizioni fino a 5x68kg Affondi con bilanciere 3x10x50kg per gamba |
Allenamento A del 04/08/2014
III settimana Squat 2x5x60kg 5x80kg 5x100kg 5x120kg 3x5x140kg Panca 2x5x50kg 5x60kg 5x70kg 3x5x80kg Rematore bilanciere 6x6x65kg Goodmorning 10x50kg 10x60kg 10x70kg Complementari bicipiti https://www.youtube.com/watch?v=Day1...ature=youtu.be https://www.youtube.com/watch?v=guAt...ature=youtu.be |
Allenamento B del 05/08/2014
Stacco 5x90kg 5x110kg 4x135kg 4x160kg 6x1x180kg Panca 2x5x50kg 2x5x60kg 3x5x70kg Parallele 4x6xBW+15kg 2x6xBW+20kg Complementari addome Complementari spalle https://www.youtube.com/watch?v=OrXO...ature=youtu.be |
Allenamento C del 07/08/2014
Squat 2x5x50kg 5x70kg 5x90kg 5x110kg 3x5x125kg Panca 2x5x50kg 5x60kg 5x70kg 6x4x80kg Rematore bilanciere 6x6x65kg Complementari tricipiti |
Allenamento D del 08/08/2014
Squat 2x5x60kg 5x80kg 5x100kg 5x120kg 5x4x140kg Military press 5x30kg 5x40kg 6x5x50kg Push press 5x54kg 5x58kg 5x62kg Complementari spalle |
Allenamento A dell'11/08/2014
IV settimana Squat 5x10kg 5x30kg 5x50kg 5x70kg 5x90kg 4x3x105kg Panca 2x5x50kg 4x3x60kg Rematore bilanciere 6x6x70kg Goodmorning 3x10x50kg Complementari bicipiti |
Allenamento B del 12/08/2014
Stacco 5x90kg 5x110kg 4x125kg 4x150kg 3x170kg 2x180kg 3x180kg PR 3x3x150kg Panca 5x50kg 5x60kg 5x70kg 3x4x80kg 8x80kg PR Parallele 2x6xBW+15kg 4x6xBW+20kg Complementari addome Complementari spalle |
Allenamento A del 18/08/2014
Settimana V Squat 5x10kg 5x30kg 5x50kg 5x70kg 5x90kg 3x3x105kg Panca 2x5x50kg 3x3x60kg Rematore bilanciere 6x6x50kg Goodmorning 3x10x50kg Complementari bicipiti __________________________________________________ _______ Allenamento B del 19/07/2014 Stacco 3x90kg 3x110kg 3x125kg 3x150kg 3x170kg 3x180kg 3x190kg PR 1x200kg Panca 5x50kg 5x60kg 5x70kg 5x4x75kg Parallele 6x6xBW+20kg Complementari addominali Complementari spalle https://www.youtube.com/watch?v=kc_o...opTdxW_iLwcxQg |
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