Squat 2x 5-3-1
Panca 5x5 + Alz. 90 x12 (leggerissime, durante il recupero)
Panca declinata 4x8
Dip ss Croci declinata 3x8+10

barbell curls 3x9
Incline bench curls 3x10
concentration curls 2x12