petto-schiena:
-3x12 alzate su panca alta con manubri
-12-10-8-6-4-2-2-4-6-8-10-12 panca piana
-s.s. croci ai cavi + parallele 1xmax

spalle-braccia
-12-10-8-6-6-8-10-12 lento dietro
-s.s. alzate laterali + tirate al mento 3xmax
-1x12 curl alternati
-12-10-8-6-6-8-10-12 curl bilancere
-1xmax curl alternati
-1x12 ercolina
-12-10-8-6-6-8-10-12 french press
-1xmax ercolina

gambe
-12-10-8-6-4-2-2-4-6-8-10-12 squat
-ss leg extension + leg curl 3 x 12
-calf raise 3 x max