frequenza: 3 x week
durata: 4 (3 accumulo + 1 scarico) + 4 (3 trasformazione + 1 scarico)
rest: < 3 min

A
panca
4x4 80%, 5x4 80%, 6x4 80%, scarico
4x3 85%, 3x2 90%, 1rm, scarico

squat
4x5 70%, 5x5 70%, 6x5 70%, 6x3 70%
4x5 75%, 5x5 75%, 6x5 75%, 6x3 75%

trazioni presa supina
4x6, 5x6, 6x6, 6x4
4x6, 5x6, 6x6, 6x4 +4kg (5%bw)

B
stacchi sumo
4x4 80%, 5x4 80%, 6x4 80%, scarico
4x3 85%, 3x2 90%, 1rm, scarico

dip
4x6, 5x6, 6x6, 6x4
4x6, 5x6, 6x6, 6x4 +4kg (5%bw)
cc biceps + triceps
3 + 3 sets


C
squat
4x4 80%, 5x4 80%, 6x4 80%, scarico
4x3 85%, 3x2 90%, 1rm, scarico
panca
4x5 70%, 5x5 70%, 6x5 70%, 6x3 70%
4x5 75%, 5x5 75%, 6x5 75%, 6x3 75%


trazioni presa prona
4x6, 5x6, 6x6, 6x4
4x6, 5x6, 6x6, 6x4 +4kg (5%bw)

che ve ne pare?