SERIE: 4×8 IN SUPERSERIE CON SPINTE PANCA PIANA CON BILANCIERE
REST: 60 SECONDI
SPINTE PANCA PIANA PRESA STRETTA CON BILANCIERE
SERIE: 4 MAX
REST: 60 SECONDI
PULLEY ALTO
SERIE: 3X8
REST: 60 SECONDI
ADDOMINALI
REVERSE CRUNCH
SERIE: 3×25 SUPERSERIE CON CRUNCH A TERRA
REST: 90 SECONDI
CRUNCH A TERRA
SERIE: 3×20
REST: 90 SECONDI
GIORNO 2
CARDIO - RISCALDAMENTO
TAPIS ROULANT
MINUTI: 10
SPALLE
ALZATE FRONTALI
SERIE: 4×8 IN SUPERSERIE CON ALZATE LATERALI
REST: 60 SECONDI
ALZATE LATERALI
SERIE: 4X8
REST: 60 SECONDI
ROWING TORSO
SERIE: 4X10
REST: 60 SECONDI
GAMBE
LEG CURL
SERIE: 4X8 IN SUPERSERIE CON STACCHI CON MANUBRI
REST: 60 SECONDI
STACCHI GAMBE TESE CON MANUBRI
SERIE: 4×10
REST: 60 SECONDI
LEG EXTENSION
SERIE: 4×10 IN SUPERSERIE CON SQUAT CON MANUBRI
REST: 60 SECONDI
SQUAT CON MANUBRI
SERIE: 4×10
REST: 60 SECONDI
LOMBARI
LOMBARI
SERIE: 3×15
REST: 90 SECONDI
GIORNO 3
CARDIO - RISCALDAMENTO
TAPIS ROULANT
MINUTI: 10
PETTORALI
CROCI MANUBRI PANCA PIANA
SERIE: 4×8 IN SUPERSERIE CON PANCA PIANA
REST: 60 SECONDI
PANCA PIANA BILANCIERE
SERIE: 4×6
REST: 60 SECONDI
CHEST INCLINE
SERIE: 3X12
REST: 60 SECONDI
BICIPITI - AVAMBRACCI
CURL MANUBRI
SERIE: 4×10 IN SUPERSERIE CON CURL CON BIALNCIERE
REST: 60 SECONDI
CURL BILANCIERE EZ
SERIE: 4X8
REST: 60 SECONDI
CURL PULLEY BASSO CORDA
SERIE: 3X12
REST: 60 SECONDI
ADDOMINALI
REVERSE CRUNCH
SERIE: 3×25 SUPERSERIE CON CRUNCH A TERRA
REST: 90 SECONDI
CRUNCH A TERRA
SERIE: 3×20
REST: 90 SECONDI
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