WO di venerdi 15 maggio 2009: Spalle, addome.

Smith shoulder press
1 x 10 @ 11+11+barra risc.
2 x 10 @ 20+20+barra
2 x 10 @ 25+25+barra r. 1'

EZ-bar upright row
4 x 10 @ 32 r. 1'

Standing DB lateral raise
3 x 10 @ 14+14 r. 1'

Lever shrugs machine
4 x 10 @ 122 r. 1'

Roman chair sit-up
4 x 15 @ 23 r. 1'

Nautilus Nitro abs machine
3 x 15 @ 64 r. 1'

Hanging knee raise
2 x failure @ BW