Venerdi

Panca 60.8, 80.6, 100.4, 120.3.2, 135.3.5
squat 60.10, 100.8, 130.8, 150.6, 170.5.3
Panca stretta 70.8, 90.6.4
croci 8.4
spinte spalle in piedi 5.5 zero leg drive, moviemnto molto curato per evitare il mal di schiena

sabato
Panca 60.8, 80,6, 100.4, 120.3.2, 135.2.2, 145.1.2, 135.2.2, 120.3.2, 110.4, 100.6
lock out 150.3, 155.3, 160.3, 165.3
tricipiti al cavo 10.5
stacco 60.10, 100.8, 140.8, 170.6, 195.4, 205.4.3, 195.4, 160.6
girate 60.5.3, 70.5, 80.5