dai che non li hai letti............
cmq per le proteine vedi le varie discussioni, vedi i vari titoli ed i links a cui rimandono:

https://www.bbhomepage.com/forum/showthread.php?t=4728

per gli addominali:

https://www.bbhomepage.com/forum/sho...&threadid=1394
https://www.bbhomepage.com/forum/showthread.php?t=4917
https://www.bbhomepage.com/forum/showthread.php?t=4741
https://www.bbhomepage.com/forum/showthread.php?t=3838
https://www.bbhomepage.com/forum/showthread.php?t=2937
https://www.bbhomepage.com/forum/showthread.php?t=2504