seconda settimana di sheiko

week 2 %
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 60
60% 4 1 72
70% 3 2 84
80% 2 5 96
2 Bench press 50% 5 1 53
60% 4 1 63
70% 3 2 74
80% 3 5 84
3 Dumbbell fly 10 5
4 Push up 10 5
5 Front squat 45% 3 2 54
55% 3 2 66
60% 2 4 72
6 Good morning (standing) 5 5
3 day (Wednesday) % reps sets weight
1 Dumbbell Deadlift 50% 4 1 38
60% 4 1 45
70% 3 2 53
75% 2 4 56
2 Bench press 50% 6 1 53
60% 6 2 63
65% 6 4 68
3 Dumbbell fly 10 5
4 Deadlift quadra 55% 4 1 83
65% 4 1 98
75% 4 2 113
80% 4 4 120
5 pull-up 5 5 12
5 day (Friday) % reps sets weight
1 Squat 50% 5 1 60
60% 4 1 72
70% 3 2 84
80% 2 5 96
2 Bench press 50% 5 1 53
60% 4 1 63
70% 3 2 74
80% 2 2 84
75% 3 1 79
65% 5 1 68
55% 7 1 58
3 Dumbbell fly 10 5
4 Squat 50% 5 1 60
60% 5 2 72
70% 4 4 84
5 pull-up 5 5 12