Diario gigi warrior

[6i6i]

W24D1
Panca board2cm 5x1 145
panca chaos 5x5 117
Trazioni 4x10
Tricipiti+bicipiti 4x12+23

W24D2
Box squat 5x3 160
Stacco rumeno 4x12 120
Leg extension+leg curl 4x12+12
Addome 4x10

W24D3
Panca board5cm 5x1 155
Floor press medi81cm 5x5 117
Military press singolo 4x10 20
Alzate laterali 4x12

[6i6i]

W25D1
Box squat 5x3 130
https://youtube.com/shorts/aZoatCAZO4g
floor press 5x5 117
https://youtube.com/shorts/2NTc_2aT34U

[6i6i]

W25D2
panca board2cm 5x1 150
https://youtube.com/shorts/Gba3ksczfl4
stacco blocco 5x3 215
https://youtube.com/shorts/YeguMN91uic

[6i6i]

W26D1
squat 5x5+1+1 130
panca 5x5+1+1 100
dip 3x8 10
tricipiti corda 3x8+8
kick back 3x8+8

W26D2
Stacco 5x5+1+1 140
floor press 5x5+1+1 100
trazioni 4x8
australian pull up 4x8
bicipiti 4x12

W26D3
contraffondi 5x5+1+1 80
panca medi81cm board 2cm 5x5+1+1 100
piegamenti 4x8
tricipiti manubri 3x8+8

[6i6i]

W27D1
squat 4x4 155
https://www.youtube.com/shorts/2m81d5vmzTo
panca 4x4 110
https://www.youtube.com/watch?v=6n2USC1yJGc
dip 4x6 stile pendolo dove ogni ripetizione ha sia la fase eccentrica che concentrica rallentata come segue 6"-5"-4"-3"-2"-1"
Rematore manubrio 4x6 stile pendolo

[6i6i]

W27D2
stacco 4x4 165
https://youtube.com/shorts/vxygJ34B1tA
floor press 4x4 110
https://youtu.be/y52RO5yicM4
trazioni pendolo 4x6
piegamenti pendolo 4x6

[6i6i]

w27d3
front squat 4x4 110
https://youtube.com/shorts/3d8JbwCh8i4
panca 4x4 110
https://youtube.com/shorts/uYZ0HmZYPqo
bicipiti pendolo 4x6
tricipiti pendolo 4x6

[6i6i]

W28D1
squat 4x3 165
https://youtube.com/shorts/V_4Jvh08uHc
panca 4x3 120
https://youtu.be/svba_fxkyTE
dip 4x8
rematore manubrio 4x8

[6i6i]

W28D2
stacco 4x3 180
https://youtube.com/shorts/Wk49BfxvJ...Sh5tu20wG_udy1
floor press 4x3 120
https://youtube.com/shorts/Iez6UZZ7X...f1J9oFKO2_PTx3
trazioni pendolo 4x6
piegamenti pendolo 4x6 10

[6i6i]

W29D3
front squat 4x3 120
https://youtube.com/shorts/XQk1FgmmX...OY8H4q26kPUnGj
panca 4x3 120
https://youtube.com/shorts/SfMJfUNbi...kj7sw4B44pWStD
bicipiti bilanciere 4x8 30
bicipiti manubri 4x8 12
tricipiti bilanciere 4x8 30
tricipiti manubri 4x8 12

[6i6i]

W30D1
squat 4x2 175
https://youtube.com/shorts/XZCPIAzp_h0
panca 4x2 130
https://youtube.com/shorts/MpRj9sk3oZY
rematore pendolo 4x6
dip pendolo 4x8

W30D2
stacco 4x2 190
https://youtube.com/shorts/bPUuV2L3RzE
floor press 4x2 130
https://youtu.be/ilzkUejW-BM
trazioni 3x10 bw
piegamenti 3x10 20

[6i6i]

W30D3
front squat 4x2 130
https://youtu.be/kzemsnVaKuQ
panca 4x2 125
https://youtube.com/shorts/UhmwsGGO4Cg
bicipiti bilanciere 4x8
tricipiti bilanciere 4x8

[SeNsHi]

le scarpe sono le romaleos 4? come ti trovi?

[6i6i]

ciao sono le nike savaleos, hanno un tacco più basso...mi trovo benone! hanno un filo di tacco ma non esagerato!

[6i6i]

W31D1
squat 4x1 180
https://youtube.com/shorts/NeMLMx3bh...fBiBDCupb834-Y
panca 4x1 130
https://youtube.com/shorts/xT7CAY91e...GfSrH2wHAkmo9A
dip 4x8
piegamenti 4x10

W31D2
stacco 4x1 200
https://youtube.com/shorts/02LU_MoGn...JWTdRLOJ_iAheY
floor press 4x1 130
https://youtu.be/35yglAm_kzI?si=PQwdiYrp8DVi7RRu
rematore 4x10
trazioni 4x10

W31D3
panca 4x1 130
front squat 4x1 140
bicipiti 4x8
tricipiti 4x8