terza settimana 2° mese sheik
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% reps sets weight
1 Squat 50% 5 1 60
60% 4 2 70
70% 3 2 81
80% 3 5 92
2 Bench press 50% 5 1 53
60% 4 1 63
70% 3 2 74
80% 3 5 84
3 Squat 50% 6 1 60
60% 6 1 70
65% 6 4 75
4 Bench press 55% 5 1 60
65% 5 2 70
75% 4 4 80

5		 press 5 5 50
6 Good morning (standing) 5 5 70