bw: 77kg

Squat: 12x30kg 5x5@52-62-72-72-72kg 1'/2'30''
Panca 12x10+10kg 5x5@42-50-56-56-56kg 1'/2'30''
Pendlay 12x10+10kg 5x5@34-42-50-50-50kg 1'/2'30''
Leg ext. 3x12@25kg 1'
Panca 45° manubri 3x10@14+14kg 1'
Curl alternati 3x10@10+10kg 1'
Calf pressa 4x20@45kg 45''
10' corsa v. 8.0