martedì 19
lat unilat 6x5@20kg
lento unilat 6x5@14kg
pistols 6x5@+5kg
windmill bb 5x4@30kg
side bend db 4x10@30kg

..

da mercoledì 20 a lunedì 25 negli usa per un corso allenato zero

martedì 26 primo wo post fermo

squat fermo 1" 2x5@40, 2x5@50, 2x5@60kg
hip thrust 2x10@40, 2x10@60kg
MP 2x5@30, 2x5@35, 2x5@40kg
BTNP 5x8@20kg
trazioni supine 2x5@-35, 2x5@-25, 2x5@-15kg
lat front 5x8@35kg

mercoledì 27

DL 6@80,100 2x5@120, 2x3@140kg
panca 6@40,50, 2x5@60, 2x5@70
rematore idem
GM sumo 4x12@40kg
dips 4x12@bw
pulley schiena curva 4x12@35kg

giovedì 28 alenamento di rest

venerdì
db windmill 4@14,20,28,24,40,20kg
ss bfe 1hand 2x8@8, 2x8@12kg
panca 1lat 8@12,16,20,24,20kg
rematore 1lat 8@16,20,24,28,24kg
tricipiti 1lat 3x12@6kg
bicipiti 1lat 3x12@6kg
soleo 1lat 12@20,30,30kg

sabato
squat 6@40,60, 2x4@70, 4,6,8@80, 2x2@100kg
fat mp 6@30,40, 2x4@45, 4,6,7@50kg, 2x2@60kg
push press 2x2@70kg
trazioni prone 6@-40,-30kg, 2x4@-20, 4,6,8@bw, 2x2@12kg
supine 2x2@bw

lunedì 1 maggio iniziato nuovo meso metto qui tutte le settimane insieme

stacco
week 1 6@60,80,100, 2x4@120kg
week 2 5@60,80, 4@100,120, 3x3@135kg

panca fermo
week 1 6@40,50, 2x4@60, 2x3@70, 10@30kg
week 2 6@40,50, 4@60,70 3x3@80, 2x2@90kg

remo fermo idem

hip thrust 12@40,60,70,60kg

neck abs
week 1 4x12
week 2 5x12

martedì
squat
week 1 6@50,60, 2x5@70, 2x4@80, 2x3@90kg
week 2 6@50,60, 2x5@70, 2x3@80kg

box squat
week 3 8@50,60, 2x6@80, 2x4@100

squat
week 3
4@60,80, 2x2@100kg

trazioni supine
week 1 6@-40,-30, 2x5@-20, 2x4@bw, 2x3@10kg
week 2 6@-40,-30, 2x5@-20, 2x3@bw
week 3 6@-40,-30, 2x6@-20, 2x4@bw, 2x3@8kg

lento avanti seduto
week 1 6@20,30, 2x4@40, 2x4@47.5, 2x3@52.5kg
week 2 6@20,30, 2x5@40, 2x3@50kg
week 3 6@20,30, 2x6@40, 2x4@50kg

leg curl
week 1 4x6@40kg
week 2 4x8@40kg
week 3 4x10@40kg

lat frontale
week 1 5x12@50
week 2 4x10@55

dips
week 1 5x12@bw
week 2 4x10@6