Diario gigi warrior

[6i6i]

W34D2
Vogatore 5x500mt rest 2'

W34D3
Squat 4x3+3 145-105
https://youtu.be/U1dXrop0Lck?si=8OdoE4pJHsNj1MOr
Panca slingshot 5x5 125
https://youtu.be/hy5LjO1zpfg?si=rvWk35rLA6f3nv9X
tricipiti 4x50"
dip 2xmax

[6i6i]

W34D4
stacco fermo incastro discesa lenta 4x3+3 165+125
https://youtube.com/shorts/fep7W_oX6...nckRPAOm8uMdA5
panca culo su 5x5 120
https://youtube.com/shorts/uOHuFvRPO...WQ5xiYOJyDGivp
alzate laterali 4x55"
military press 2xmax

[6i6i]

W35D1
riprende il cammino verso la gara attrezzata di dicembre
Squat costume da gara 4x1 240kg, valida ancora da conquistare proviamo a scendere di più pe prossime settimane
https://youtube.com/shorts/JPe_JqNnp...tO_WyTwXtrEgkr
panca fermo 5" 5x5 95
https://youtu.be/Bgc1RnVPYvo?si=t_QxWu9PjY9lJwLF
push down 4x60"
piegamenti 2xmax

W35D2
erg bike 10km 24'30"

[6i6i]

W35D3
panca maglia larga 4x1 160
https://youtu.be/foByM-lxCUw?si=lXz3632aHlLYHf3t
trazioni 5x5 20
leg extension 4x65"
squat iso 2xmax

W35D4
stacco corpetto largo 4x1 240
https://youtu.be/MN1XOdKtF3g?si=wZwZ3SyuPMrO8Nka
floor press 5x5 115
bicipiti 4x65"
Australian pull up 2x max

[6i6i]

W36D1
Squat fermo in basso 4x3+3 150+110
https://youtube.com/shorts/jsJzmBIoM...safwIIB5RM1XkV
panca slingshot 5x5 130
https://youtube.com/shorts/un9sZ-SEf...P16RbfKvk7Ndhu
French press 4x65'
dip 2max

W36D2
bike erg 10000mt 25'

W36D3
stacco fermo incastro 4x3+3 170+140.
https://youtu.be/BVtH2gpA16A?si=QYhDndo0K71E9gI8
panca culo su 5x5 120
military press 4x60"
alzate laterali 2xmax

[6i6i]

W36D4
squat Gear 4x1 242
https://youtube.com/shorts/rH0KhsfVQ...PpdkXOqGBCKmmq
panca fermo 5" 5x5 100
push down 4x65"
piegamenti 2xmax

[6i6i]

W37D1
panca Gear ara4x1 165
https://youtube.com/shorts/AC2Y7cWIy...hyGP7EZSO5wam6
trazioni 5x5 20
leg extension 4"60"
squat isometrico 2xmax

w37D2
vogatore 5000mt in 23'30"

W37D3
stacco Gear gara 4x1 240
https://youtube.com/shorts/Y5uvf5Hir...iKOgG6LgZGxWkP
floor press 5x5 120
https://youtube.com/shorts/LlI7WIi_B..._RHAQPeZvW-wh0
rematore anelli 2cmax
bicipiti 4x60"

[6i6i]

w37D4
squat fermo in basso 4x3+3 155+105
https://youtube.com/shorts/b8dodWC_M...3Cox_1CTCcr6ve
panca slingshot 5x5 135
https://youtube.com/shorts/kyxTP-84E...Al0R58vdEVkF7x
dip 2xmax
tricipiti manubri 4x60"

[6i6i]

W38d1
stacco fermo incastro 4x3+3 175+140
https://youtu.be/obSIoDWSXYA?si=V4FX1oEshd3tWDVm
panca culo su 5x5 125
alzatell laterali 6xmax

[6i6i]

W1D1
Squat 5"e 5" 5x5 90
https://youtube.com/shorts/caoaF6ssz...msyAB7j-90kGSR
squat bulgaro 3x8 12+12
panca 5"e5" 5x5 70
https://youtu.be/vsb7bZJT3DQ?si=3Ycw2FbV8-7cxwot
panca manubri 3x8 32
tricipiti 3x8

[6i6i]

W1D2
stacco deficit fermo 3" incastro 5x5 100
https://youtube.com/shorts/5nzZh_SOj...NMDNsHc1Hip0mt
panca tre fermi 5x5 90
https://youtu.be/ygMCXCA2hQg?si=eH6Qg88a5-tlnpDn
rematore manubrio 4x8 32
pull down elastico 3x8
bicipiti concentrati 3x8 12

[6i6i]

W1D3
Squat corpetto largo mav4 210kg
https://youtube.com/shorts/_PCfqfmcI...CWvbmGPk9OdEk4
panca maglia larga mav4 155kg
https://youtube.com/shorts/pCgsWcTdm...ogzxWGqAy_IeA9
Stacco corpetto largo blocco basso mav4 210lg
https://youtube.com/shorts/p-8tMaGCM...K6AaHg3uE3gdPa

[6i6i]

W2D1
squat 5"e5" 5x5 100
https://youtube.com/shorts/6M6tdyjjv...9MdqJ1P4aSDDTU
squat bulgaro 3x10 12+12
panca 5"e5" 5x5 80
https://youtube.com/shorts/hoFc7N4Sr...CxkTSQS8Nb0xeD
panca manubri 3x20 32+32
tricipiti 3x10 12

[6i6i]

W2D2
stacco deficit fermo 3" incastro 5x5 110
https://youtube.com/shorts/JZ5a3FPAR...E8-KEPu1TD7dWi
panca tre fermi 5x5 95
https://youtu.be/omX2L275NGQ?si=JwS9c--UdNjLllzs
rematore manubrio 4x10 32
pulldown elastico 3x10
bicipiti concentrati 3x10 12

[6i6i]

W2D3
Squat mav3 170
https://youtube.com/shorts/eLkYEkHq7...h2Gz6m-je5YSKd
panca mav3 120
https://youtube.com/shorts/KI4L_Bh6u...2PzcX75wa82zYx
stacco mav3 180
https://youtube.com/shorts/-oyYHSiG2...qG8jpya38r33Wo