WO di venerdi 20 marzo 2009: Spalle, polpacci, addome.

Risc.: 10' Ellittica

Iso lat shoulder press
1 x 10 @ 20+20 risc.
3 x 6 @ 40+40 r. 1'

DB lat raise
4 x 10 @ 11+11 r. 1'

EZ-bar upright row
3 x 10 @ 25 r. 1'

Standing shrug machine
4 x 10 @ 60+60 r. 1'

Seated calf machine
4 x 15 @ 40 r. 1'

Standing calf machine
3 x 10 @ 95 r. 1'

Cable rope crunch
4 x 15 @ 37 r. 1'