panca 30° smith: 5x5 @72 2'
croci inclinata lock 2"+chest press presa larghissima: 3x8+8 @18+55
pectoral fly: 3x12 @52
spinte man piana: 3x8 @28
dips: 3x12/10/10
curl hammer alternati: 3x8 +1x6+6+6 @16 +18/11/6
curl scott bil ez: 3x6 @42
curl cavo basso corde 2x7+7+7 @46+40+28
20' cardio steady

60gr quaker+mela+cannella, 300gr albumi
white flood (pre)
purple wraath (during)
xtend (post1)
cyclone (post2)
300gr pollo+gallette
120gr bresaola+pane integrale
300gr merluzzo, verdura, 20gr olio evo+lino
300gr albumi+penaut butter