Scheda massa a casa

**He4dShOt** · 29-12-2010, 08:37 PM

MERCOLEDI

Dumbbell Bench Press 4x8 - 20 Kg
Decline Push-up 4x10
Chest Dip (between benches) 4x8
Dumbbell Shoulder Press 4x8 - 14 Kg
Dumbbell Triceps Extension 4x8 - 14 Kg

**He4dShOt** · 31-12-2010, 06:56 PM

VENERDI

Dumbbell Squat 4x8 - 14 Kg
Dumbbell Lunge 3x8 - 12 Kg
Dumbbell Straight Leg Deadlift 4x8 - 14 Kg
Dumbbell Standing Calf Raise 4x8 - 12 Kg
Hanging Leg-Hip Raise 4x10

**He4dShOt** · 02-01-2011, 10:03 PM

Riassumo:

LUNEDI
Close Grip Chin-up 5-5-5-5
Dumbbell Upright Row 4x8 - 14 Kg
Dumbbell Bent-over Row 4x8 - 18 Kg
Dumbbell Shrug 4x8 - 18 Kg
Dumbbell Curl 4x8 - 14 Kg

MERCOLEDI

Dumbbell Bench Press 4x8 - 20 Kg
Decline Push-up 4x10
Chest Dip (between benches) 4x8
Dumbbell Shoulder Press 4x8 - 14 Kg
Dumbbell Triceps Extension 4x8 - 14 Kg

VENERDI

Dumbbell Squat 4x8 - 14 Kg
Dumbbell Lunge 3x8 - 12 Kg
Dumbbell Straight Leg Deadlift 4x8 - 14 Kg
Dumbbell Standing Calf Raise 4x8 - 12 Kg
Hanging Leg-Hip Raise 4x10

Qualche parere?

EDIT: aggiornati pesi