W31D1
squat 4x1 180
https://youtube.com/shorts/NeMLMx3bh...fBiBDCupb834-Y
panca 4x1 130
https://youtube.com/shorts/xT7CAY91e...GfSrH2wHAkmo9A
dip 4x8
piegamenti 4x10

W31D2
stacco 4x1 200
https://youtube.com/shorts/02LU_MoGn...JWTdRLOJ_iAheY
floor press 4x1 130
https://youtu.be/35yglAm_kzI?si=PQwdiYrp8DVi7RRu
rematore 4x10
trazioni 4x10

W31D3
panca 4x1 130
front squat 4x1 140
bicipiti 4x8
tricipiti 4x8