seconda settimana di sheiko
week 2 % 1 day (Monday) % reps sets weight 1 Squat 50% 5 1 60 60% 4 1 72 70% 3 2 84 80% 2 5 96 2 Bench press 50% 5 1 53 60% 4 1 63 70% 3 2 74 80% 3 5 84 3 Dumbbell fly 10 5 4 Push up 10 5 5 Front squat 45% 3 2 54 55% 3 2 66 60% 2 4 72 6 Good morning (standing) 5 5 3 day (Wednesday) % reps sets weight 1 Dumbbell Deadlift 50% 4 1 38 60% 4 1 45 70% 3 2 53 75% 2 4 56 2 Bench press 50% 6 1 53 60% 6 2 63 65% 6 4 68 3 Dumbbell fly 10 5 4 Deadlift quadra 55% 4 1 83 65% 4 1 98 75% 4 2 113 80% 4 4 120 5 pull-up 5 5 12 5 day (Friday) % reps sets weight 1 Squat 50% 5 1 60 60% 4 1 72 70% 3 2 84 80% 2 5 96 2 Bench press 50% 5 1 53 60% 4 1 63 70% 3 2 74 80% 2 2 84 75% 3 1 79 65% 5 1 68 55% 7 1 58 3 Dumbbell fly 10 5 4 Squat 50% 5 1 60 60% 5 2 72 70% 4 4 84 5 pull-up 5 5 12
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