Zercher squat :
- 1x 6 @ 15 Kg
- 1x 5 @ 25 Kg
- 1x 5 @ 35 Kg
- 1x 4 @ 45 Kg
- 1x 4 @ 55 Kg
- 4x 4 @ 65 Kg

Panca Inclinata :
- 1x 8 @ 16 Kg
- 1x 8 @ 22 Kg
- 1x 8 @ 26 Kg
- 1x 8 @ 32 Kg
- 1x 9 @ 30 Kg
- 1x 12 @ 26 Kg

Dimel stacco (classico):
- 1x 6 @ 30 Kg
- 1x 6 @ 60 Kg
- 3x 6 @ 70 Kg


Lat Machine: (jumpset con le flessioni)
- 1x 8 @ 20 Kg
- 1x 8 @ 30 Kg
- 4x 8 @ 35 Kg

Flessioni :
- 4x 8 @ BW

Addome:
situp
3x30 @ BW+10Kg