Carnera's DC Blast Log

[carnera]

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DA lunedì farò 3-4 settimane con l'FD\FS.
Ecco come ho organizzato la routine!

FD/FS

A Polpe+Petto+Femo
-Seated calf: 1x8+8+8 Stripping
-Pressa: 1x30
+stretch
-BP: 2x4-5 #120’’
-Incline smith: 2x6-8 (negative 6’’) #90’’
-Incline fly: 2x6-8(allungamento 4’’) #60-90’’
-Chest press: 1x20 + Xover: 1x20-30
+stretch
-RDL: 2x6-8 #90’’
-Standing leg curl 2x6-6 (negative 6’’) +Peak contraction @60’’
-Sumo press: 1x20
+stretch

B Schiena+Spalle+ABS
-Lat Avanti: 2x5-6 #120’’
-Rematore manubrio: 2x6-8 (negativa 6’’) #60’’
-Pulley Trudel: 2x8 (allungamento 4’’) #60’’
-Pulley supina: 1x20 +Pulldown braccia tese corda 1x20
+Stretch
-Lento avanti: 2x6 #90’’
-Tirate al petto 2x6-8 (negativa 6’’) #60’’
-Alzate laterali: 1x20 + Alzate posteriori: 1x20-30
+stretch
-Abs swiss: 1x20 RP + 1xmax

C Braccia+Quad
-Curl EZ: 2x6 #90’’
-Curl inclinata: 2x6 (negative 6’’) #60’’
-Hammer “carnera”: 1x20-30
+stretch
-Panca stretta smith: 2x6 #90’’
-Franch press: 2x6 (negativa 6’’) #60’’
-Pushdown sopra testa: 1x20
+stretch
-Front squat: 2x6 #120’’
-Pressa: 2x6 (negativa 6’’) #60’’
-Sissy: 2x6-8 (allungamento 4-6’’) #60’’
-Pressa: 1x20-30
+stretch
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