wo di oggi: petto-spalle-tricipiti-bicipiti

panca piana(progressione) 3x4@82,5kg
panca inclinata 4@65kg 6@57,5kg 6@55kg 8@50kg
croci su inclinata manubri 3x12@12kg
croci ai cavi rip45'' 7,5kg

lento avanti multi (progressione) 3x3@65kg
alz lat 4-6-8-10(14-12-10-8kg)
croci a 90° 12-10-10(6kg)
scrollate bilanciere 12@70kg 10@80kg 10@80kg

tricipiti corda 4-6-8 (28,5-25-22,5kg)
ercolina 12-10-10-8(17,5-20-22,5-25kg)
tricipiti ercolina presa supina 2x12@20kg

curl alternato manubri 4@24kg 6@20kg 6@20kg
curl al cavo 12-10-10-8 (20-20-22,5-25)