Poikè nn parto neanke,domani inizio il nuovo programmino

6 weeks by somoja

Lunedi

squat progressione 4x5 80% 5x5 80% 6x5 80% 5x4 85% 5x3 90% 5x2 95% r 2-2"30

panca volume 5x5 6x5 7x5 5x6 6x6 7x6 75% r1"

pulley 5x6 /6x6 /5x8


Mercoledi

panca progressione 4x5 80% 5x5 80% 6x5 80% 5x4 85% 5x3 90% 5x2 95% r 2"-2.30

squat volume 5x5 6x5 7x5 5x6 6x6 7x6 75% r 1"

military press 4x8 rest 1"30 / 2"

curl bilancere 4x8/10 rest 1"30


Venerdi

stacco 5x3\6x3\7x3\8x3-2 rest 2"

trazioni supine 5x5 - 6x5 - 7x5 - 5x6 - 6x6 - 7x6 x 75% rest 2

panca stretta 5x6 rest 1"30 /2"