of kickboxer experiment training parte 2(3 o 4 allenamenti settimanali)

all A:
petto-spalle-tric-polpacci-abs

bench press 5x3/4x2/3x1 rest da 2' a 4'...
overhead press 2/3/4x4/6 rest 2'
dip 3/4/5x6/8 rest 2'
pushdown 3x8/10 rest 1'
standing calf 3x8/10 rest 1'
abs (a scelta) 3x8/10 rest1'

all B:
quads-femo-dorsali-bic

squat O deadlift 5x3/4x2/3x1 rest da 2' a 4'
romanian deadlift O front squat 2/3/4x4/6 rest2'
lunges/step-up 3/4/5x6/8 rest 2'
chin-up 2/3/4x4/6 rest 2'
dumbell/barbell row 3/4/5x6/8
incline dumbell curl 3x8/10 rest 1'