• riscaldamento military press 2x3@20-25kg
  • military press 5x5@30kg pausa 2.30 min
  • spinte man. in alto in piedi 3x8@12kg pausa 2.00 min
  • alzate frontali 3x10@8kg pausa 1.30 min
  • curl bilanciere e pushdown in superset in 3x6+8@23kg-35kg/25,5kg-40kg/25,5-40kg (lente e controllate) pausa 2.00 min
  • hammer curl e triceps dips in superset in 3x10+6-3-2@12kg+bw/10kg+bw/8+bw pausa 1.30 min
  • Appeso 2x30''@bw+10kg