• Appeso con sovraccarico 2x 30'' rest 3.00
  • military press 5x5 / 6x4 / 7x3 rest 2.30
  • spinte man. in alto in piedi 3x8-10 rest 2.00
  • alzate frontali 3x10-12 rest 1.30
  • curl bilanciere e pushdown in superset in 3x6-8 rest 2.00
  • hammer curl e triceps dips in superset in 3x10-15 rest 1.30