CHEST PRESS INCLINATA / SPINTE MANUBRI SU PANCA INCLINATA
SERIE: 10/8/8/6
REST: 60 SECONDI
CROCI MANUBRI PANCA PIANA
SERIE: 3×10
REST: 60 SECONDI
CROCI MANUBRI PANCA INCLINATA
SERIE: 3×10
REST: 60 SECONDI
SPINTE MANUBRI PANCA DECLINATA
SERIE: 10/8/6
REST: 60 SECONDI
BICIPITI - AVAMBRACCI
CURL PANCA SCOTT
SERIE: 10/10/8/6
REST: 60 SECONDI
CURL CAVO BASSO
SERIE: 3X6
REST: 60 SECONDI
CURL CONCENTRATO UN MANUBRIO
SERIE: 8/8/6/6
REST: 60 SECONDI
GIORNO 2
CARDIO - RISCALDAMENTO
TAPIS ROULANT
MINUTI: 15
VOGATORE
1 KM
ADDOMINALI
REVERSE CRUNCH
SERIE: 3×20
REST: 60 SECONDI
SIT UP
SERIE: 3×20
REST: 60 SECONDI
ADDOMINALI ALLA PARALLELE
SERIE: 3×20
REST: 60 SECONDI
SIT UP PANCA ROMANA
SERIE: 4X16
REST: 60 SECONDI
DORSALI
LAT MACHINE AVANTI
SERIE: 3X8 SUPERSERIE LAT MACHINE INVERSA
REST: 60 SECONDI
LAT MACHINE INVERSA
SERIE: 3×6 SUPERSERIE LAT MACHINE AVANTI
REST: 60 SECONDI
PULLEY ROW
SERIE: 12/10/8
REST: 60 SECONDI
TRAZIONI ALLA SBARRA
SERIE: 10/8/8/6
REST: 60 SECONDI
TRICIPITI
PULLEY ALTO
SERIE: 4×6
REST: 60 SECONDI
CORDA
SERIE: 4X8
REST: 60 SECONDI
KICK BACK SEDUTO UN MANUBRIO
SERIE: 10/8/8/6
REST: 60 SECONDI
GIORNO 3
CARDIO - RISCALDAMENTO
TAPIS ROULANT
MINUTI: 15
VOGATORE
1 KM
ADDOMINALI
REVERSE CRUNCH
SERIE: 3×20
REST: 60 SECONDI
SIT UP
SERIE: 3×20
REST: 60 SECONDI
ADDOMINALI ALLA PARALLELE
SERIE: 3×20
REST: 60 SECONDI
SIT UP PANCA ROMANA
SERIE: 4X16
REST: 60 SECONDI
SPALLE
ALZATE LATERALI SEDUTO
SERIE: 12/10/8/8
REST: 60 SECONDI
ALZATE FRONTALI PANCA INCLINATA
SERIE: 3X8
REST: 60 SECONDI
SPINTE SEDUTO MANUBRI
SERIE: 10/8/8/6
REST: 60 SECONDI
CROCI INVERSE PANCA INCLINATA
SERIE: 3X8
REST: 60 SECONDI
GAMBE
GOBLET SQUAT
SERIE: 12/10/10/8/8
REST: 60 SECONDI
LEG CURL SEDUTO
SERIE: 4X10
REST: 60 SECONDI
LEG EXTENSION
SERIE: 4X10
REST: 60 SECONDI
BRIDGE/HIP TRUST
SERIE: 10/10/8/6
REST: 60 SECONDI
CALF MACHINE SEDUTO
SERIE: 3X25
REST: 60 SECONDI
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