scheda data adall'istruttore puo' andare?

[kickboxer_87]

peccato

[nonick-cr]

ECCO LA SCHEDA MODIFICATA SEGUENDO I VOSTRI CONSIGLI:

1°settimana 2°settimana 3°settimana 4°settimana 5°settimana

A
petto
bicipiti

panca piana o inclinata 12-10-8 rec. 1,15 12-10-8-6 rec. 1,45 12-10-8-6 rec. 1,30 12-10-8-6-6 rec. 2,00 12-10-8-6-6 rec. 1,45
estensioni piane o inclinate 12-10-8 rec. 1,15 12-10-8-6 rec. 1,45 12-10-8-6 rec. 1,30 12-10-8-6-6 rec. 2,00 12-10-8-6-6 rec. 1,45
croci 30° 3x12 rec. 1,00 3x8 rec. 1,15 4x12 rec. 1,00 4x8 rec. 1,15 4x8 rec. 1,00

panca scott 12-10-8 rec. 1,15 12-10-8-6 rec. 1,45 12-10-8-6 rec. 1,30 12-10-8-6-6 rec. 2,00 12-10-8-6-6 rec. 1,45
curl manubri o bilancere 2x12 rec. 1,00 2x8 rec. 1,15 3x12 rec. 1,00 3x8 rec. 1,15 3x8 rec. 1,00

B
spalle
gambe

lento avanti 12-10-8 rec. 1,15 12-10-8-6 rec. 1,45 12-10-8-6 rec. 1,30 12-10-8-6-6 rec. 2,00 12-10-8-6-6 rec. 1,45
croci a 90° 3x12 rec. 1,00 3x8 rec. 1,15 4x12 rec. 1,00 4x8 rec. 1,15 4x8 rec. 1,00
tirate al mento 3x12 rec. 1,00 3x8 rec. 1,15 4x12 rec. 1,00 4x8 rec. 1,15 4x8 rec. 1,00

squat 12-10-8 rec. 1,15 12-10-8-6 rec. 1,45 12-10-8-6 rec. 1,30 12-10-8-6-6 rec. 2,00 12-10-8-6-6 rec. 1,45
leg extension 3x12 rec. 1,00 3x8 rec. 1,15 4x12 rec. 1,00 4x8 rec. 1,15 4x8 rec. 1,00
leg curl 3x12 rec. 1,00 3x8 rec. 1,15 4x12 rec. 1,00 4x8 rec. 1,15 4x8 rec. 1,00

C
dorso
tricipiti

castello 3 serie esaurimento rec. 2,00 3 serie esaurimento rec. 1,45 3 serie esaurimento rec. 1,30 4 serie esaurimento rec. 2,00 4 serie esaurimento rec. 1,45
pulley 12-10-8 rec. 1,15 12-10-8-6 rec. 1,45 12-10-8-6 rec. 1,30 12-10-8-6-6 rec. 2,00 12-10-8-6-6 rec. 1,45
lat machine avanti 3x12 rec. 1,00 3x8 rec. 1,15 4x12 rec. 1,00 4x8 rec. 1,15 4x8 rec. 1,00

french press 12-10-8 rec. 1,15 12-10-8-6 rec. 1,45 12-10-8-6 rec. 1,30 12-10-8-6-6 rec. 2,00 12-10-8-6-6 rec. 1,45
tricipiti ai cavi o funi 2x12 rec. 1,00 2x8 rec. 1,15 3x12 rec. 1,00 3x8 rec. 1,15 3x8 rec. 1,00