Petto-Spalle-tricipiti, 3 Aprile, martedì (4 upper lower pesi)

1) Riscaldamento/cardio
1
2) Barbell Bench Press - Medium Grip
47 x 10
57 x 10
72 x 10
72 x 8
72 x 6
3) Close-Grip Barbell Bench Press
55 x 8
55 x 8
55 x 8
4) Panca manubri 60
30 x 12
30 x 12
30 x 10
5) Standing Military Press
37 x 10
37 x 10
6) Lying Close-Grip Barbell Triceps Extension Behind The Head
18 x 19
23 x 12
28 x 11
33 x 7
7) Front Plate Raise
15 x 10
15 x 10
15 x 10
8) Crunch circuito
3 x 25
5 x 25
10 x 10r

schiena-gambe-bicipiti, 5 Aprile, giovedì (4 upper lower pesi)

1) Stacco
47 x 10
67 x 10
87 x 10
107 x 10
117 x 3
127 x 3
137 x 3
147 x 2
2) Front Barbell Squat
47 x 5
47 x 5
47 x 5
3) Rematore
70 x 8
70 x 8
70 x 8
70 x 8
70 x 8
70 x 8
4) Leg Extensions
42 x 10
42 x 11
42 x 10
42 x 17
5) Lying Leg Curls
32 x 10
32x10
32x10
32 x 7
6) Polpacci su rialzo
83 x 10
7) EZ-Bar Curl
27 x 13
28 x 13
28 x 13
10 x 25
8) Fly posteriori
3x10x10kg
9)addominali Laterali
3kgx25