MERCOLEDI' 20 Aprile 2011

Quadricipiti-Femorali-Polpacci

Front squat alla Smith--------->>2x4-6@80kg (Rest. 2'00'')(TUT 3/1/1)
Leg. Press piedi uniti (negative emphasis)--------->>2x6@220kg (Rest. 2'00'')(TUT 6/1/1)
Hack Squat------------------>>1x30-40@30kg pistons-like
Leg. Extension---------->>1x30-40@15kg pistons-like

Dumbbell Leg. Curl (negative emphasis)---------->>2x4-6@28kg (Rest. 2'00'')(TUT 6/1/1)
Stacchi a gambe tese alla Smith------------>>2x8-10@110kg (Rest. 2'00'')(TUT 2/0/X)
Leg. Curl alla macchina------------->>1x30-40@15kg pistons-like

Calf Raise alla Leg. Press (peak contraction)-------->>2x15@120kg (Rest.1'00'')(TUT 2/4/X)
Calf Raise alla Smith machine in piedi----------->>1x30-40@30kg pistons-like