Vorrei conoscere le vostre opinioni al riguardo...mi raccomando scrivete numerosi!
Questa ่ la mia nuova scheda di massa (so che ่ una scheda banalissima, dico "nuova" perche vengo da 2 mesi di tutt'altro tipo di lavoro)



PETTO – BICIPITI

PANCA PIANA 12-10-8-10-12 (45-55-65-55-45) 2’

CROCI 30 ฐ 12-10-8-10-12 (16-18-20-18-16) 2’

DISTENSIONI 30 ฐ 12-10-8-10 (22-24-26-22) 1’ 30’’

PARALLELE 3 X MAX

CURL IMP LARGA 12-10-8-10-12 (20-25-30-25-20) 2’

CURL CAVI 12-10-8-10 ( ) 1’ 30’’

CURL SE 60ฐ MAN 3 X MAX

POLPACCI – QUADRICIPITI

CALF IN PIEDI 12-10-8-10-12 ( ) 2’

CALF SEDUTO 3 X (10-10-10) ( ) 1’ 30’’

SQUAT 12-10-8-10-12 ( ) 2’

AFFONDI FRONT 12-10-8-10 ( ) 1’ 30’’

LEG EXT 12-10-8-10 ( ) 1’ 30’’

PRESSA 3 X MAX

SPALLE – TRICIPITI

LENTO MAN 12-10-8-10-12 (16-18-20-18-16) 2’

ALZ LATERALI 12-10-8-10 (8-10-12-10) 1’ 30’’

ALZ FRONTALI 12-10-8-10 (8-10-12-10) 1’ 30’’

FRENCH PRESS 12-10-8-10-12 (20-25-30-25-20) 2’

PUSH DOWN 12-10-8-10-12 ( ) 2’

PARALLELE 3 X MAX

DORSALI – FEMORALI

SBARRA 4 X MAX

REMATORE 12-10-8-10-12 (24-26-28-26-24) 2’

LAT DIETRO 12-10-8-10 ( ) 1’ 30’’

PULLEY 3 X MAX

LEG CURL SD 12-10-8-10-12 (45-50-55-50-45) 2’

LEG CURL SE 12-10-8-10-12 ( ) 2’