addominali e goodmorning 10x3s
stacco 180x3x5s

panca mignoli81cm board5cm 130x5x5

iperestensioni con peso 5x5
military press fermo in risalita 40x3 50x2 60x1 70x1x3s

body row 10x3s
bicipiti elastico 12x3s
polpacci 100reps