allenamento

[cicero11]

lunedi'etto-tricipiti -panca piana 12-10-8-8 rip.
-spinte panca inclinata 10-10-8-8 rip
-croci panca inclinata 10-10-8 rip
-croci cavi 12-10-10
-french press 10-10-10
-spinte in basso 10-10-10
-corda 10-10-10
martedi:dorso-bicipiti-lat machine avanti 12-10-8-8
-lat machine dietro 10-10-8-8
-stacchi 12-10-8-6
-rematori 10-10-10
-pulley basso 10-10-10
-manubri alternati 10-10-8-8
-in piedi 10-8-8
-panca scott 10-8-8
giovedi':gambe polpacci-leg extention 10-10-10
-leg press 10-10-8-8
-hach squat 10-10-8-8
-leg curl 12-10-10-8
-stacchi a gambe tese 10-10-10
-3 esercizi polpacci 10-10-10
venerdi':spalle-lento avanti10-10-10
-spinte 10-10-8-8
-alzate laterali 10-10-8-8
-tirate al mento 10-10-10
-aperture a 90° 10-10-10
-scrollate 12-12-10
ogni fine sessione 10 min addominali