wo di oggi:


C-R petto-R delts -tricipiti-bicipiti
Panca piana 2’.30’’ 4x3
5x2 90kg
3’ 6x1
Lento avanti DBS 4-6-8-10 2’ 28kg-22kg-18kg-16kg
Alzate lat. 4x6 1.30’’ 14kg

Dips 4-6-8-10 2’ +27,5kg-+15kg-+12,5kg-+10kg
Panca stretta 3x10 1.30’’ 57,5kg
French press braccia 45° 6-8-10-12 1.30’’ 40,5kg-33kg-30,5kg-28kg
Tric carrucola monolat supina 2x15(TUT 45’’)(no.rest) 3,75kg

Curl bil diritto 4-6-6-8 2’ 55,5kg-43kg-38kg-33kg
Curl alternati DBS 4x8 1.30’’’ 16kg
Hammer curl alternati 8-10-12 1.30’’ 16kg-14kg-12kg
Curl ai cavi(strip) 3x6+6+6 1’ 15/12,5/10kg