CHEST PRESS INCLINATA / SPINTE MANUBRI SU PANCA INCLINATA
SERIE: 4X10
REST: 60 SECONDI
CROCI MANUBRI PANCA PIANA
SERIE: 3×12
REST: 60 SECONDI
BICIPITI - AVAMBRACCI
CURL MANUBRI SCHIENA IN APPOGGIO
SERIE: 3×12
REST: 60 SECONDI
CURL MANUBRI MARTELLO
SERIE: 3×10
REST: 60 SECONDI
CURL CONCENTRATO UN MANUBRIO
SERIE: 3×10
REST: 60 SECONDI
GIORNO 2
CARDIO - RISCALDAMENTO
TAPIS ROULANT
MINUTI: 15
VOGATORE
2 KM
ELLITTICA
MINUTI: 20
ADDOMINALI
REVERSE CRUNCH
SERIE: 3×20
REST: 60 SECONDI
CRUNCH A TERRA
SERIE: 3×20
REST: 60 SECONDI
ADDOMINALI ALLA PARALLELE
SERIE: 3×20
REST: 60 SECONDI
DORSALI
LAT MACHINE AVANTI
SERIE: 4X12
REST: 60 SECONDI
LAT MACHINE INVERSA
SERIE: 3×12
REST: 60 SECONDI
PULLEY ROW
SERIE: 3X10
REST: 60 SECONDI
REMATORE MANUBRIO SU PANCA
SERIE: 3X10
REST: 60 SECONDI
TRICIPITI
PULLEY ALTO
SERIE: 3X12
REST: 60 SECONDI
CORDA
SERIE: 3X12
REST: 60 SECONDI
KICK BACK SEDUTO UN MANUBRIO
SERIE: 4X10
REST: 60 SECONDI
GIORNO 3
CARDIO - RISCALDAMENTO
TAPIS ROULANT
MINUTI: 15
VOGATORE
2 KM
ELLITTICA
MINUTI: 20
ADDOMINALI
REVERSE CRUNCH
SERIE: 3×20
REST: 60 SECONDI
CRUNCH A TERRA
SERIE: 3×20
REST: 60 SECONDI
ADDOMINALI ALLA PARALLELE
SERIE: 3×20
REST: 60 SECONDI
SPALLE
ALZATE LATERALI SEDUTO
SERIE: 3×12
REST: 60 SECONDI
ALZATE FRONTALI PANCA INCLINATA
SERIE: 3X10
REST: 60 SECONDI
SPINTE SEDUTO MANUBRI
SERIE: 3×10
REST: 60 SECONDI
GAMBE
LEG PRESS ORIZZONTALE
SERIE: 4X10
REST: 60 SECONDI
AFFONDI SAGITTALI MANUBRI
SERIE: 3×10
REST: 60 SECONDI
LEG EXTENSION
SERIE: 3X10
REST: 60 SECONDI
HACK SQUAT
SERIE: 3X10
REST: 60 SECONDI
CALF MACHINE SEDUTO
SERIE: 3X25
REST: 60 SECONDI
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