A
Panca piana
5 5 5 4@65kg
5 @60kg

Squat @60kg + Curl in piedi @16kg+

6 8
6 8
6 7
6 7

Lat Machine @50kg + spinte spalle manubri @14kg

10 10
9 9
8 8
8 8


SKILLMILL 20MIN

1 min run + 2 min walk

B
3min rematore

Stacchi 5x5@80Kg

Dip @6kg + Lat Machine inversa 50kg

8 10
7 8
7 7
6 7

Panca 19,5kgxparte (bil nero) + alzate laterali 6kg

6 8
6 7
6 6
6 6

Tappeto 15 minuti
Run 2min@8
Walk 3min@6,7

C
Squat 5x5@80kg

Military @35kg+ trazioni libere

8 5+
6 5+
5 5+
@30kg 5+

Panca 15kg per parte (sbarra nera)+ alzate frontali@10kg

10 8
8 7
8 7
8 6

Abdominal machine

15 12 12@50kg

Skillmil
5min warmup
10min hiit 20s run + 20s walk
3min defaticamento

VIDEO
Panca
https://youtu.be/57MMErid9G0
https://youtu.be/3xEq2FeYwLc
Stacco
https://youtu.be/fupX2rnKlPc
https://youtu.be/O1lCZyZ1Glg
Squat
https://youtu.be/G4H5hri_uFw