3 giorni settimanali uno tra lunedi e mercoledi preferibile la scheda del lunedi
1°settimana 2°settimana 3°settimana 4°settimana
lun A
muay thai
gambe
spalle

lento avanti 12-10-8 rec.1,15 12-10-8-6 rec.1,45 12-10-8-6 rec.1,30 12-10-8-6-6 rec.2,00
alzate laterali 3x12 rec. 1,00 3x8 rec. 1,15 4x12 rec. 1,00 4x8 rec. 1,15
tirate al mento 3x12 rec.1,00 3x8 rec. 1,15 4x12 rec. 1,00 4x8 rec. 1,15

squat 12-10-8 rec.1,15 12-10-8-6 rec.1,45 12-10-8-6 rec.1,30 12-10-8-6-6 rec.2,00
leg extension 3x12 rec.1,00 3x8 rec. 1,15 4x12 rec. 1,00 4x8 rec. 1,15
leg curl 3x12 rec.1,00 3x8 rec. 1,15 4x12 rec. 1,00 4x8 rec. 1,15

mar
dorso
tricipiti

castello 3 serie esaurimento rec.1,45 3 serie esaurimento rec.1,45 3 serie esaurimento rec.1,45 3 serie esaurimento rec.1,45
pulley 12-10-8 rec.1,15 12-10-8-6 rec.1,45 12-10-8-6 rec.1,30 12-10-8-6-6 rec.2,00
lat machine avanti 3x12 rec.1,00 3x8 rec. 1,15 4x12 rec. 1,00 4x8 rec. 1,15
rematore 2x12 rec.1,00 2x8 rec. 1,15 3x12 rec. 1,00 3x8 rec. 1,15

spinte panca stretta 12-10-8 rec.1,15 12-10-8-6 rec.1,45 12-10-8-6 rec.1,30 12-10-8-6-6 rec.2,00
french press o tricipiti ai cavi o funi 2x12 rec.1,00 2x8 rec. 1,15 3x12 rec. 1,00 3x8 rec. 1,15

mer B
muay thai
gambe
spalle

lento avanti manubri 12-10-8 rec.1,15 12-10-8-6 rec.1,45 12-10-8-6 rec.1,30 12-10-8-6-6 rec.2,00
croci a 90° 3x12 rec. 1,00 3x8 rec. 1,15 4x12 rec. 1,00 4x8 rec. 1,15
alzate frontali 3x12 rec.1,00 3x8 rec. 1,15 4x12 rec. 1,00 4x8 rec. 1,15

affondi 12-10-8 rec.1,15 12-10-8-6 rec.1,45 12-10-8-6 rec.1,30 12-10-8-6-6 rec.2,00
pressa 3x12 rec.1,00 3x8 rec. 1,15 4x12 rec. 1,00 4x8 rec. 1,15
calf 3x12 rec.1,00 3x8 rec. 1,15 4x12 rec. 1,00 4x8 rec. 1,15

ven
petto
bicipiti

panca piana o inclinata 12-10-8 rec.1,15 12-10-8-6 rec.1,45 12-10-8-6 rec.1,30 12-10-8-6-6 rec.2,00
croci 30° 3x12 rec.1,00 3x8 rec. 1,15 4x12 rec. 1,00 4x8 rec. 1,15
estensioni piane o inclinate 12-10-8 rec.1,15 12-10-8-6 rec.1,45 12-10-8-6 rec.1,30 12-10-8-6-6 rec.2,00
pullover 2x12 rec.1,00 2x8 rec.1,15 3x12 rec. 1,00 3x8 rec.1,15

panca scott 12-10-8 rec.1,15 12-10-8-6 rec.1,45 12-10-8-6 rec.1,30 12-10-8-6-6 rec.2,00
curl manubri o bilancere 2x12 rec.1,00 2x8 rec.1,15 3x12 rec. 1,00 3x8 rec.1,15