The Chronicles of Boromir

[Boromir]

Nuova programmazione per le prossime 10 settimane: obiettivo incremento massa, sempre 4 giorni split con volume medio alto, 20 sets x WO, basse reps per favorire la risposta anabolica

LUNEDI: PETTORALI + TRICIPITI

Flat bench barbell press (General chest-Compound) 5 x 6
Incline DB press (Upper chest-Compound) 4 x 6
Flat bench DB fly (General chest-Isolation) 3 x 8
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SM close-grip bench press (Triceps-Compound) 4 x 6
Cable rope pressdown (Triceps-Isolation) 4 x 8
*Barbell reverse wrist curls (Wrist extensors) 2 x 8

30’ cardio


MARTEDI: DORSALI + BICIPITI

Deadlift (General back- Compound) 4 x 6
Bent over one arm DB row (General back-Comp.) 4 x 6
Cable close grip pulldown (Lats-Compound) 4 x 6
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Barbell curl (Biceps-Isolation) 4 x 6
Seated alternate DB curl (Biceps-Isolation) 4 x 6
*Reverse EZ-Bar curl (Brachioradialis) 3 x 8
*Barbell wrist curls (Wrist flexors) 2 x 8


MERCOLEDI: 30’ cardio


GIOVEDI: GAMBE

Barbell squat (Quadriceps-Compound) 5 x 6
45º Leg press (Quadriceps-Compound) 4 x 6
Standing leg curl (Hamstrings-Isolation) 4 x 8
Standing calf raise (Gastrocnemius-Isolation) 3 x 10


VENERDI: SPALLE + POLPACCI + ABS

DB shoulder press (Anterior deltoid-Compound) 4 x 6
Machine overhead press (Anterior deltoid-Comp.) 4 x 6
DB lateral raise (Lateral deltoid-Isolation) 4 x 6
Lever or DB shrugs (Trapezius-Isolation) 4 x 6
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Bench crunch (Rectus abdominis-Isolation) 4 x 15

*) Da provare. Eventualmente da confermare.