wo di oggi:

A: petto-spalle(anteriori,laterali)-addome
Panca piana 5-3-2-2(+ 2 negative) (2’)72,5kg-77,5kg-82,5kg-92,5kg(+2 neg.)
Inclinata manubri 10-8-6 (1,30’’)24kg-26kg-28kg
Croci su inclinata 3x12(cost) (1’)14kg
Chest press 3x12(cost) (45’’)60kg

Lento Avanti bilancere seduto 12-10-8-6 (1,45’’)28kg-28kg-33kg-38kg
Alz frontali alternate 12-10-8 (1.15’’)10kg-12kg-12kg
Alz laterali 6-8-10-12 (1.15’’)12kg-10kg-8kg-6kg
Shoulder press (fst-7) 7x12(cost)(45’’)17,5kg

Addominali bassi parallele 3x12(cost)(1’)bw+14kg