Diario gigi warrior

[6i6i]

W6D4
Squat discesa 3" 4x3 140
https://youtube.com/shorts/vkZfpAN_p...dImh4yCY95wvwM
Panca fermo 2" 4x3 105
https://youtube.com/shorts/-yAhuqdaG...EgVOtKv4Va7XO0
bicipiti bil 3x9 30
bicipiti manubri 3x12 12+12

[6i6i]

W6D5
Panca discesa 3" 4x3 105
https://youtube.com/shorts/BDQ1NY4Dh...o9A2gF4Snz6_ud
Stacco 4x3 155
https://youtube.com/shorts/upBDWWx09...Uz06Jct6tAVwsN
Floor french 3x9 30
Push down 3x12 20

[6i6i]

W7D1
Squat 4x1 160
https://youtube.com/shorts/LcBSld3pC...tPaY98U8SHg4X1
Panca 4x1 120
https://youtube.com/shorts/9Iglb46J2...yztt_daEBQwkHc
Panca mignoli81cm board2cm 3x9 90
piegamenti deficit 3x12

[6i6i]

W7D2
stacco 4x1 175
https://youtube.com/shorts/d7AMnOZ75...gaT9lAcWNa5t7L
floor press 4x1 120
https://youtube.com/shorts/CXLcpI8Xw...a8HGmPHKsbsSJz
pulley press larga 3x9 40
rematore kettlebell 3x12 24

[6i6i]

W7D3
vogatore 8km 40'

W7D4
Squat 4x7 120
https://youtube.com/shorts/ige0KOEbi...1sNHMPtqNTvlvx
Panca fermo 3" 4x7 90
https://youtube.com/shorts/71t-DNP9G...FcEJnpoGxograJ
Australian pullup 3x7 10
lat machine 3x10

[6i6i]

W7D5
stacco 4x7 132,5
https://youtube.com/shorts/DDrO9kjWS...cG1vqzm7G83-aT
panca fermo in discesa 4x7 90
https://youtube.com/shorts/VvmQUt_rN...u5vsE_wz1VdrJs
dip 3x7 30
tricipiti manubri 3x10

[6i6i]

W8D1
squat discesa 3" 4x4 140
https://youtube.com/shorts/2KR9V5qmZ...hGNMQVlcdKtf51
panca fermo 2" 4x4 105
https://youtube.com/shorts/7Sac5xiaJ...np1Tt8gqD7zLDQ
bicipiti 3x7 35
bicipiti manubri 3x10

[6i6i]

W8D2
stacco 4x4 155
https://youtube.com/shorts/aT_E5Q4eA...9_fZYeZkCK5d9v
panca discesa 3" 4x4 105
https://youtube.com/shorts/vkCvJjRLS...sLCiwzOtBeIa6y
floor french press 3x7 35
push down 3x10

[6i6i]

W8D3
vogatore 45' 9.4km

[6i6i]

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

[6i6i]

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

[6i6i]

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

[6i6i]

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

[6i6i]

W9D5
Stacco 4x5 155
Panca discesa 3" 4x5 105
https://youtube.com/shorts/QMMo2CCPc...3qcKE0Z1uMGNPz
french press 3x5 40
push down 3x8

[6i6i]

W10D1
Squat 4x3 160
https://youtube.com/shorts/Aza5-_KTV...UU3Y9NY2sfuXZq
Panca 4x3 120
https://youtube.com/shorts/XxGMZfD0S...CHkOfdxZ1T3hWs
Panca board 2cm mignoli 81cm 3x5 110