• panca piana 5x2@115-115-117,5-117,5-120kg rest 2.30-3.00
  • spinte su 30° 3x6@45-40-40kg rest 2.00
  • chest dips bw + sovraccarico 3x10-8-8@bw+20-21,25-22,5kg rest 1.30
  • chest dips bw 1x12@20kg
  • lat dietro prona larga 4x10-10-8-8@75-80-85-90kg rest 1.30
  • rematore bilanciere 3x15-12-12@75-85-85kg rest 1.30
  • crunch su panca reclinata 3x30@bw+10kg rest 1.00