9.12.18

Squat leggero manubri 14kg
20 x 3serie

Panca 3x10
Riscaldamento 40,50,57.5,62.5kg 10,8,8,6rep
67.5kg 3 x 10serie

Stacco cardio
70kg 10 x 2serie
90kg 5 x 4 rest 1’

Military
40kg 5 x 5

Stacco
110kg 73% 5rep
120kg 80% 4rep
130kg 86% 3rep
120kg 80% 4rep
110kg 2rep perché alla seconda ho sentito leggermente un fastidio

Curl Bicipiti a cedimento
14kg 8,5,4,3rep con rest 10”


Video panca
https://youtu.be/EMiNXRMglYc
Stacco 120
https://youtu.be/U9aB7QZ80DE
130
https://youtu.be/x58yPflp6QI


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