Spalle
  • Military press 5x4@35-30-35-35-35kg pausa 2.30 min
  • spinte manubri in alto in piedi 3x8@12kg pausa 2 min
  • alzate frontali alternate 3x24@8kg pausa 1.30 min
  • aperture a L con manubri 3x15@6kg pausa 40''
Bicipiti e tricipiti
  • curl bilanciere e pushdown in superset 1x6@23kg + 20kg/1x6@25,5kg + 20kg/1x6@28kg + 25kg pausa 2 min
  • hammer curl e triceps dips in superset 1x10@8kg + 1x9@bw/1x10@8kg + 1x7@bw/1x10@8kg + 1x6@bw