1 SETTIMANA

1 giorno (lunedì)
1.Bench press 1x5@50%, 2x4@60%, 2x3@70%, 5x3@75%. (34)
2.Squat 1x5@50%, 2x5@60%, 5x5@70%. (40)
3.Bench press 1x5@50%, 1x5@60%, 4x4@70%. (26)
4.Flies 5x10.
5.Good morning standing 5x5.
Totale: 100 alzate

3 giorno (mercoledì)
1.Deadlift 1x3@50% 1x3@60%, 2x3@70%, 4x3@75%. (24)
2.Incline press 6x4.
3.Dips with weight 5x5.
4.Deadlift from boxes 1x4@55%, 1x4@65%,2x4@75%, 4x3@85%. (28)
5.Lunges (5+5)x5.
6.Sit up 3x10.
Totale: 52 alzate

5 giorno (venerdì)
1.Bench press 1x5@50%, 1x5@60%, 1x4@70%, 2x3@75%, 2x2@80%, 2x3@75%,
1x4@70%, 1x6@60%, 1x8@50%. (48)
2.Flies 5x10.
3.Squat 1x5@50%, 1x4@60%, 2x3@70%, 5x3@75%. (30)
4.French press 5x10
5.Good morning seated 5x5.
Totale: 78 alzate

Totale nella settimana: 230 alzate


2 SETTIMANA

1 giorno (lunedì)
1.Squat 1x5@50%, 1x4@60%, 2x3@70%, 5x2@80%. (25)
2.Bench press 1x5@50%, 1x4@60%, 2x3@70%, 6x3@80%. (33)
3.Flies 5x10.
4.Push up with weight (hands width shoulder) 5x10.
5.Front squat 2x3@45%, 2x3@55%, 4x2@60%. (20)
6.Good morning standing 5x5.
Totale: 78 alzate

3 giorno (mercoledì)
1.Deadlift 1x3@50%, 1x3@60%, 2x3@70%, 4x3@75%. (20)
2.Bench press 1x6@50%, 2x6@60%, 4x6@65%. (42)
3.Flat flies 5x10.
4.Deadlift from boxes 1x4@50%, 1x4@60%, 2x4@70%, 4x4@80%. (28)
5.Lunges 5+5x5.


5 giorno (venerdì)
1.Squat 1x5@50%, 1x4@60%, 2x3@70%, 5x2@80%. (25)
2.Bench press 1x5@50%, 1x4@60%, 2x3@70%, 2x2@80%, 1x3@75%, 1x5@65%, 1x7@55%. (34)
3.Flies 5x10.
4.Squat 1x5@50%, 1x5@60%, 4x4@70%. (26)
5.Iperestensioni 5x8.
Totale: 85 alzate

Totale nella settimana 253 alzate


3 SETTIMANA

1 giorno (lunedì)
1.Squat 1x5@55%, 1x4@65%, 2x3@75%, 4x2@85%. (23)
2.Bench press 1x5@50%, 1x4@60%, 2x3@70%, 6x3@80%. (33)
3.Flies 5x10.
4.Push up with weight 5x10.
5.Squat 1x3@50%, 1x3@60%, 1x3@70%, 4x3@80%. (21)
6.Good morning (alzato) 5x5.
Totale: 77 alzate

3 giorno (mercoledì)
1.Deadlift on boxes 2x3@50%, 2x3@60%, 4x2@65%. (20)
2.Bench press 1x5@50%, 1x4@60%, 2x3@70%, 2x3@80%, 2x2@85%, 2x3@80%. (31)
3.Flies 5x10.
4.Deadlift from boxes 1x4@60%, 2x4@70%, 2x3@80%, 3x2@90%. (24)
5.Lunges 5+5x5.
6.Abs 4x10.
Totale: 75 alzate

5 giorno (venerdì)
1.Squat 1x5@50%, 1x4@60%, 2x3@70%, 6x3@80%. (33)
2.Bench press 1x5@50%, 1x4@60%, 2x3@70%, 7x3@80%. (36)
3.Flies 5x10.
4.Incline press 5x4.
5.Good morning (seated) 5x5.
Totale: 69 alzate

Totale nella settimana: 221 alzate


4 SETTIMANA

1 giorno (lunedì)
1.Squat 1x5@50%, 1x4@60%, 2x3@70%, 5x3@80%. (30)
2.Bench press 1x5@55%, 1x5@65%, 5x4@75%. (30)
3.Flies 5x10.
4.Dips without weight 5x8.
5.Squat frontale 2x5@40%, 2x4@50%, 3x3@60%. (27)
6.Iperestensioni 5x10.
Totale: 87 alzate

3 giorno (mercoledì)
1.Bench press 1x5@50%, 1x4@60%, 2x3@70%, 2x3@80%, 3x2@85%. (27)
2.Deadlift till knees 1x3@50%, 1x3@60%, 2x3@70%, 2x3@80%, 3x2@85%, 2x3@80%. (30)
3.Bench press 1x5@50%, 1x5@60%, 4x5@70%. (30)
4.Flies 5x10.
5.Lunges 5+5x5.
Totale: 87 alzate

5 giorno (venerdì)
1.Squat 1x5@50%, 1x4@60%, 2x3@70%, 6x3@80%. (33)
2.Bench press 1x6@50%, 1x5@60%, 2x4@70%, 2x3@80%, 2x2@85%, 2x3@80%, 1x4@70%, 1x6@60%, 1x8@50%. (53)
3.Flies 5x10.
4.Dips senza peso 5x8.
5.Good morning (seated) 5x5.
6.Abs 3x10.
Totale: 86 alzate

Totale nella settimana: 260 alzate

Totale nel mese: 964 alzate