MARTEDI' 9 Febbraio 2010

Gambe-Polpacci

Squat -------->> 6x20-15-10-8-6-4@30kg-50kg-70kg-90kg-110kg-130kg (Rest. 2'00'')
Hack Squat ------>> 3x8-12@80kg (Rest. 1'40'')
Leg. Press -------->>3x8-12@150kg (Rest. 1'40'')
Dumbell Leg. Curl ----->> 3x8@20kg (Rest. 2'00'')

Leg. Curl ------------->> 7x8-12@25kg
in superserie con:
Leg. Extension ----->>7x8-12@25kg (Rest. 30'')

Calf Raise in piedi alla Smith Machine ---->> 3x25@80kg (Rest. 1'00'')

10 min di stretching