Venerdi 16 ottobre 2009:

Ricondizionamento lower body

Warmup: Ellittica 10'

Barbell squat
4 x 8-10-10-10 @ 60 r. 1'

45º angled leg press
1 x 10 @ 122
3 x 10 @ 163 r. 1'30"

Hack squat machine
3 x 10 @ 20+20 r. 1'

EZ-bar stiff leg deadlift
3 x 10 @ 50 r. 1'

Leg extension
3 x 10 @ 64 r. 1'

Seated leg curl
3 x 10 @ 40 r. 1'

Nautilus abs crunch
3 x 10 @ 57 r. 1'