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Dott.

Giuseppe Napoli
User: UFIR SASCIA

Workout Cycle: UFIR 04-A 21.01.13 (21/01/2013 - 21/02/2013)

Week 1

Rispettare le ripetizioni, recupero tra 1 a 1,5 min

Luned PM Exercise Set 2


5 X 60 5 X 85 5 X 50 8 X 55 8 X 75 8 X 40 3 X 65 3 X 90 3 X 50 12 X 45 12 X 65 12 X 35 6 X 60 6 X 80 6 X 45 10 X 50 10 X 70 10 X 40

Set 1

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8
10 X 50 10 X 70 10 X 40

Set 9
10 X 50 10 X 70 10 X 40

Lento Avanti Panca Piana Curl con bilanciere

10 X 50 10 X 70 10 X 40

Mercoled PM Exercise Set 2


5 X 100 5 X 100 5 X 115 8 X 90 8 X 90 8 X 100 3 X 110 3 X 110 3 X 120 12 X 80 12 X 80 12 X 85 6 X 95 6 X 95 6 X 110

Set 1

Set 3

Set 4

Set 5

Set 6

Set 7
10 X 85 10 X 85 10 X 95

Set 8
10 X 85 10 X 85 10 X 95

Set 9
10 X 85 10 X 85 10 X 95

Calf Raises in piedi Stacco Trap Bar Squats

10 X 85 10 X 85 10 X 95

Venerd PM Exercise Set 2


5 X 90 5 X 70 5 X 85 8 X 80 8 X 65 8 X 75 3 X 95 3 X 75 3 X 90

Set 1

Set 3

Set 4

Set 5
12 X 65 12 X 55 12 X 65

Set 6
6 X 85 6 X 70 6 X 80

Set 7
10 X 70 10 X 60 10 X 70

Set 8
10 X 70 10 X 60 10 X 70

Set 9
10 X 70 10 X 60 10 X 70

Lat Machine imp.inversa Low Row Parallele (Tricipiti)

10 X 70 10 X 60 10 X 70

Dott. Giuseppe Napoli

Week 2

Luned PM Exercise Set 2


5 X 60 5 X 85 5 X 50 8 X 55 8 X 75 8 X 40 2 X 75 2 X 105 2 X 55 12 X 45 12 X 65 12 X 35 6 X 60 6 X 80 6 X 45 12 X 45 12 X 65 12 X 35

Set 1

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8
12 X 45 12 X 65 12 X 35

Set 9
1X5 1 X 10 1X5

Lento Avanti Panca Piana Curl con bilanciere

8 X 55 8 X 75 8 X 40

Mercoled PM Exercise Set 2


5 X 100 5 X 100 5 X 115 8 X 90 8 X 90 8 X 100 2 X 120 2 X 120 2 X 135 12 X 80 12 X 80 12 X 85 6 X 95 6 X 95 6 X 110

Set 1

Set 3

Set 4

Set 5

Set 6

Set 7
12 X 80 12 X 80 12 X 85

Set 8
12 X 80 12 X 80 12 X 85

Set 9
1 X 10 1 X 10 1 X 15

Calf Raises in piedi Stacco Trap Bar Squats

8 X 90 8 X 90 8 X 100

Venerd PM Exercise Set 2


5 X 90 5 X 70 5 X 85 8 X 80 8 X 65 8 X 75 2 X 105 2 X 85 2 X 105

Set 1

Set 3

Set 4

Set 5
12 X 65 12 X 55 12 X 65

Set 6
6 X 85 6 X 70 6 X 80

Set 7
12 X 65 12 X 55 12 X 65

Set 8
12 X 65 12 X 55 12 X 65

Set 9
1 X 10 1 X 10 1 X 10

Lat Machine imp.inversa Low Row Parallele (Tricipiti)

8 X 75 8 X 60 8 X 75

Dott. Giuseppe Napoli

Week 3

Luned PM Exercise Set 2


2 X 70 2 X 95 2 X 55 8 X 55 8 X 75 8 X 40 2 X 75 2 X 105 2 X 55 10 X 50 10 X 70 10 X 40 6 X 60 6 X 80 6 X 45 12 X 45 12 X 65 12 X 35

Set 1

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8
1X5 1 X 10 1X5

Set 9
1X5 1 X 10 1X5

Lento Avanti Panca Piana Curl con bilanciere

8 X 55 8 X 75 8 X 40

Mercoled PM Exercise Set 2


2 X 115 2 X 115 2 X 130 8 X 90 8 X 90 8 X 100 2 X 120 2 X 120 2 X 135 10 X 85 10 X 85 10 X 95 6 X 95 6 X 95 6 X 110

Set 1

Set 3

Set 4

Set 5

Set 6

Set 7
12 X 80 12 X 80 12 X 85

Set 8
1 X 10 1 X 10 1 X 15

Set 9
1 X 10 1 X 10 1 X 15

Calf Raises in piedi Stacco Trap Bar Squats

8 X 90 8 X 90 8 X 100

Venerd PM Exercise Set 2


2 X 100 2 X 80 2 X 95 8 X 80 8 X 65 8 X 75 2 X 105 2 X 85 2 X 105

Set 1

Set 3

Set 4

Set 5
10 X 70 10 X 60 10 X 70

Set 6
6 X 85 6 X 70 6 X 80

Set 7
12 X 65 12 X 55 12 X 65

Set 8
1 X 10 1 X 10 1 X 10

Set 9
1 X 10 1 X 10 1 X 10

Lat Machine imp.inversa Low Row Parallele (Tricipiti)

8 X 80 8 X 65 8 X 75

Dott. Giuseppe Napoli

Week 4

Luned PM Exercise Set 2


2 X 70 2 X 95 2 X 55 6 X 60 6 X 80 6 X 45 2 X 75 2 X 105 2 X 55 10 X 50 10 X 70 10 X 40 3 X 65 3 X 90 3 X 50 1X5 1 X 10 1X5

Set 1

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8
1X5 1 X 10 1X5

Set 9
1X5 1 X 10 1X5

Lento Avanti Panca Piana Curl con bilanciere

8 X 55 8 X 75 8 X 40

Mercoled PM Exercise Set 2


2 X 115 2 X 115 2 X 130 6 X 95 6 X 95 6 X 110 2 X 120 2 X 120 2 X 135 10 X 85 10 X 85 10 X 95 3 X 110 3 X 110 3 X 120

Set 1

Set 3

Set 4

Set 5

Set 6

Set 7
1 X 10 1 X 10 1 X 15

Set 8
1 X 10 1 X 10 1 X 15

Set 9
1 X 10 1 X 10 1 X 15

Calf Raises in piedi Stacco Trap Bar Squats

8 X 90 8 X 90 8 X 100

Venerd PM Exercise Set 2


2 X 100 2 X 80 2 X 95 6 X 85 6 X 70 6 X 80 2 X 105 2 X 85 2 X 105

Set 1

Set 3

Set 4

Set 5
10 X 70 10 X 60 10 X 70

Set 6
3 X 95 3 X 75 3 X 90

Set 7
1 X 10 1 X 10 1 X 10

Set 8
1 X 10 1 X 10 1 X 10

Set 9
1 X 10 1 X 10 1 X 10

Lat Machine imp.inversa Low Row Parallele (Tricipiti)

8 X 80 8 X 65 8 X 75

Dott. Giuseppe Napoli

Week 5

Luned PM Exercise Set 2


2 X 70 2 X 95 2 X 55 6 X 60 6 X 80 6 X 45 2 X 80 2 X 115 2 X 60 10 X 50 10 X 70 10 X 40 1X5 1 X 10 1X5 1X5 1 X 10 1X5

Set 1

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8
1X5 1 X 10 1X5

Set 9
1X5 1 X 10 1X5

Lento Avanti Panca Piana Curl con bilanciere

6 X 60 6 X 80 6 X 45

Mercoled PM Exercise Set 2


2 X 110 2 X 110 2 X 125 6 X 95 6 X 95 6 X 110 2 X 130 2 X 130 2 X 150 10 X 85 10 X 85 10 X 95 1 X 10 1 X 10 1 X 15

Set 1

Set 3

Set 4

Set 5

Set 6

Set 7
1 X 10 1 X 10 1 X 15

Set 8
1 X 10 1 X 10 1 X 15

Set 9
1 X 10 1 X 10 1 X 15

Calf Raises in piedi Stacco Trap Bar Squats

6 X 95 6 X 95 6 X 110

Venerd PM Exercise Set 2


2 X 95 2 X 80 2 X 95 6 X 85 6 X 70 6 X 80 2 X 115 2 X 95 2 X 115

Set 1

Set 3

Set 4

Set 5
10 X 70 10 X 60 10 X 70

Set 6
1 X 10 1 X 10 1 X 10

Set 7
1 X 10 1 X 10 1 X 10

Set 8
1 X 10 1 X 10 1 X 10

Set 9
1 X 10 1 X 10 1 X 10

Lat Machine imp.inversa Low Row Parallele (Tricipiti)

6 X 85 6 X 70 6 X 80

Dott. Giuseppe Napoli

Week 6 Luned PM Exercise Set 2


1 X 75 1 X 105 1 X 55 1X5 1 X 10 1X5 1X5 1 X 10 1X5 1X5 1 X 10 1X5 1X5 1 X 10 1X5 1 X 10 1 X 10 1X5

fare i nuovi massimali

Set 1

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8
1 X 10 1 X 10 1X5

Set 9
1X5 1 X 10 1X5

Lento Avanti Panca Piana Curl con bilanciere

1 X 75 1 X 105 1 X 55

Mercoled PM Exercise Set 2


1 X 120 1 X 120 1 X 135 1 X 10 1 X 10 1 X 15 1 X 10 1 X 10 1 X 15 1 X 10 1 X 10 1 X 15 1 X 10 1 X 10 1 X 15

Set 1

Set 3

Set 4

Set 5

Set 6

Set 7
1 X 15 1 X 15 1 X 15

Set 8
1 X 15 1 X 15 1 X 15

Set 9
1 X 10 1 X 10 1 X 15

Calf Raises in piedi Stacco Trap Bar Squats

1 X 120 1 X 120 1 X 135

Venerd PM Exercise Set 2


1 X 105 1 X 85 1 X 105 1 X 10 1 X 10 1 X 10 1 X 10 1 X 10 1 X 10

Set 1

Set 3

Set 4

Set 5
1 X 10 1 X 10 1 X 10

Set 6
1 X 10 1 X 10 1 X 10

Set 7
1 X 10 1 X 10 1 X 10

Set 8
1 X 10 1 X 10 1 X 10

Set 9
1 X 10 1 X 10 1 X 10

Lat Machine imp.inversa Low Row Parallele (Tricipiti)

1 X 105 1 X 85 1 X 105