panca piana
6x60
6x70
2x6x80kg
8×70kg
60"
stacco sumo hook grip
6x100
6x130
6x150
6x140
3x140 regular
5x130 regular
60"
dip
3x8 60"
foam roller, stretching, rotatori elastico
panca piana
6x60
6x70
2x6x80kg
8×70kg
60"
stacco sumo hook grip
6x100
6x130
6x150
6x140
3x140 regular
5x130 regular
60"
dip
3x8 60"
foam roller, stretching, rotatori elastico
squat
5x60
5x80
5x100
5x110
5x115
5x110
5x100
60"
panca piana
3x60 3"
3x70
3x80
3x3x90
3x3x85
60"
trazioni neutre
3x8 60"
stepper
6' 170 bpm max
foam roller, stretching
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