W8D4
Squat 4x2 160
https://youtube.com/shorts/LG4O9EZFm...gB-1QFKqsAyS_5
Panca 4x2 120
https://youtube.com/shorts/kgeMs_eUx...wKtp9nx-vSd3K6
panca mignoli81cm board2cm 3x7 100
piegamenti deficit 3x10
W8D4
Squat 4x2 160
https://youtube.com/shorts/LG4O9EZFm...gB-1QFKqsAyS_5
Panca 4x2 120
https://youtube.com/shorts/kgeMs_eUx...wKtp9nx-vSd3K6
panca mignoli81cm board2cm 3x7 100
piegamenti deficit 3x10
W9D1
Squat 4x8 120
https://youtube.com/shorts/gx0a2vk_-...TPUAmvqNliJNPm
Panca fermo 3" 4x8 90
https://youtube.com/shorts/H2kQJGPAD...9xJGLRYXHck4OF
Dip 3x5 30
military press 3x8 40
W9D2
Stacco 4x8 132,5
https://youtube.com/shorts/DOuVps0C2...djwCbVFai6r01V
Panca fermo in discesa 4x8 90
https://youtube.com/shorts/Et5pe9R-O...t-iX4LFy8tRvqf
Trazioni orizzontali 3x5 15
Lat machine 3x8
W9D3
cyclette 10km
W9D4
Squat discesa 3" 4x5 140
https://youtube.com/shorts/MW8p0aKPk...4FkNAIdsfO0bBb
Panca fermo 2" 4x5 105
https://youtube.com/shorts/o50zfhyer...kkg6JCgJwq6GP6
Bicipiti bilanciere 3x5 40
Bicipiti manubri 3x8
W9D5
Stacco 4x5 155
Panca discesa 3" 4x5 105
https://youtube.com/shorts/QMMo2CCPc...3qcKE0Z1uMGNPz
french press 3x5 40
push down 3x8
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