W12
ME UPPER
Panca board5cm 140x1
https://youtube.com/shorts/xjOA2eh-Q...hd8yxTCbhJr6Vd
Panca mignoli 81cm 4x5 107,5
rematore 4x8 90
facepull 100 reps
tricipiti elastico 100 reps

ME LOWER
pin squat 170x1 140x3x3
https://youtube.com/shorts/21wzpSsc5...MZiSSNpDiuBxP_
good morning 4x8 70
hyperextension 5x8 20
calf 100 reps
abs 100 reps

DE UPPER
panca+minibands 9x3 80
panca slingshot 4x6 120
pull up anelli 5x8
dip anelli5x8

DE LOWER
squat+mini bands 8x2 110
stacco+minibands 4x1 120
front squat 4x8 90
calf 100reps
plank 4s