WO di venerdi 24 aprile 2009: Spalle, polpacci.

Iso lat shoulder press
1 x 10 @ 20+20 risc.
1 x 8 @ 32+32
3 x 6 @ 40+40 r. 1'30"-2'

EZ-bar upright row
4 x 10 @ 32 r. 1'

Standing DB lat raise
4 x 10 @ 14+14 r. 1'

Smith shrugs
3 x 10 @ 20+20+barra r. 1'

DB shrugs
3 x 10 @ 36+36 r. 1'

Seated calf raise
4 x 15 @ 50 r. 1'

Standing calf raise machine
4 x 12 @ 95 r. 1'