ok, questa e' la mia proposta, ci ho lavorato un po', ma non riesco a mettere insieme questo puzzle con i giorni DE... come avrei voluto fare... che ne dite?

+++++ Max Effort Upper Body (Monday) +++++
A.* MAX-EFFORT LIFT -
barbell bench - Work up to a max set of 3-5 reps.
Incline dumbbell bench press 3-4 sets of 6-10 reps.
Bent-over dumbbell 4 sets of 10-15 reps.
Seated dumbbell "power cleans 2-3 sets of 12-15 reps
ABS= Barbell Russian twists 3-4 sets of 8-15 reps

+++++ LOWER BODY - (Wednesday) +++++
A. MAX-EFFORT LIFT -
Box squats >> Work up to a max set of 5 reps.
Barbell reverse lunges 3-4 sets of 8-15 reps.
standing good mornings 3-4 sets of 6-10 reps
hick bar or heavy dumbbell holds 3 sets of timed sets

++++++ REPETITION UPPER BODY - (Friday) ++++++

(riflessioni, o inserisco il giorno DE qui, saltando pero1 3 girni di riposo e andando a 4... o non so come fare )

A. REPETITION LIFT -
bench press 3 sets of max reps, rest 60 seconds between sets.
Skull crushers (EZ bar or straight bar) 3-4 sets of 5-10 reps.
Lat pulldowns 4 sets of 8-12 reps.
Dumbbell shoulder press 3 sets of 10-15 reps.
Preacher curl 3 sets of 8-10 reps
ABS Hanging leg raises