Squat 4 serie di riscaldamento
Squat 3x2/4/6@100kg/85kg/80kg rec. 2'
Zercher Squat 2x6@65kg rec.1,30"
Affondi con manubri 2x12@22kg a manubrio rec.1'

Panca piana 3x3/5/7@70kg/65kg/62,5kg rec. 2'
Panca Inclinata 2x7@50kg rec. 1,30"
Croci ai cavi Panca Piana 2x12-11@15kg rec 1.30''

Lento Avanti 3/5/7@47,5kg/45kg/45kg rec. 2'
Alzate laterali 2x10@6kg a manubrio lento, controllato, sempre in tensione rec. 1,30"
Panca stretta 2x6@55kg rec. 2'
Board Press 2x6-5@60kg rec. 2'