The Chronicles of Boromir

[Boromir]

WO di venerdi 7 dicembre: Spalle + Bicipiti

SPALLE

Dumbbell shoulder press
1 x 10 14+14 risc.
1 x 12 18+18 r. 1'30"
1 x 10 20+20
1 x 6 25+25
1 x 6 25+25
1 x 8 20+20

Machine overhead press
1 x 8 40+40 r. 1'
1 x 10 36+36 drop set ---> 27+27 a cedimento
1 x 12 32+32 drop set ---> 22+22 a cedimento

Frontal dumbbell raise
superset 3 x 10 11 r. 1'
Leaned lateral raise

Standing shrugs machine
3 x 10 45+45, 50+50, 50+50 r. 1'

BICIPITI

Standing alt. dumbbell curl
3 x 8 18+18 r. 1'30"

Cable rope pull up
3 x 10 24 r. 1'30"