24/4/09

Dorsali

- trazioni presa prona
risc +
5 @bw + 10kg
7 @bw

- lat machine presa prona
9-11-13@ 70-60-50kg

- pulley
4x6-8-10-12 @50-45-40-35kg

- scrollate manubri
4x12 @15kg (x2)


Tricipiti

- dip
4x5-6-7-8 @bw + 15/10/5/0 kg

- push down cavi
7x 7-8-8-10-12-12-12 @35/30/27/27/22/22/17kg


Extrarotatori
- L-fly
3x20 @2-3kg

Abs
- Leg raises alla barra delle trazioni
3x10
- Leg raises alla panca inclinata
2x15