WO di giovedí 16 aprile 2009: Dorsali, tricipiti, addome.

Risc.: 10' Ellittica

Iso lat hig row machine
4 x 10 @ 40+40 r. 1'

EZ-bar Yates row
4 x 10 @ 50 r. 1'

Bent over DB row
4 x 6 @ 40 r. 1'
Senza straps ho dovuto ridurre le reps.

Low row pulley narrow grip
4 x 10 @ 75 r. 1'

Lat machine narrow grip pull-down
3 x 10 @ 52 / 52 / 60 r. 1'

Smith machine close grip bench press
1 x 10 @ 20+20+barra
3 x 8 @ 25+25+barra
1 x 8 @ 30+30+barra r. 1'30"

Seated tricep dip machine
3 x 10 @ 82 r. 1'

V-bar cable pushdown
3 x 10 @ 33 r. 1'

Cable rope crunch
3 x 10 @ 40 r. 1'