Luned:

Squat
Panca
Compleentari squat e panca
Mercoled:
stacco
panca
complementari stacco
venerd:
Squat
panca
Complementari Panca
Sabato:
stacco
Complementari stacco
tutto ci per 5 settimane
Protocolli(setx rip), ogni riga un allenamento:
Squat e complementari:
10x6 @ 45% good morning 5x10@ 40%
10x6 @ 50%
10x6 @ 52,5% good morning 5x10@ 42,5%
10x6 @ 55%
10x6 @ 57,5% good morning 5x10@ 45%
10x6 @ 60%
10x6 @ 62,5% good morning 5x10@ 47,5%
10x6 @ 65%
10x6 @ 67.5% good morning 5x10@ 50%
10x6 @ 70%
Panca e complementari:
10x6 @ 50% 5x8tricipiti
10x6 @ 52,5%
10x6 @ 55% 5x6military
9x6 @ 57,5% 5x8parallele
9x6 @ 60%
9x6 @ 62,5% 5x6military
8x6 @ 65% flessioni 3xmax
8x6 @ 67,5%
8x6 @ 70% 5x6military
7x6 @ 72,5% spinte su inclinata 4x8
7x6 @ 75%
70x6 @ 77,5% 5x6 military
6x6 @ 80% parallele
5x3 @ 80%
6x6 @ 85% 5x6military
Staccp e complementari:
10x6 @ 40% trazioni SEMPRE 5x8
10x6 @ 40
10x6 @ 47,5%
8x6 @ 50% stacco presa strappo 4x4 50%
8x6 @ 52,5%

8x6
8x5
8x5
8x4
8x4

@
@
@
@
@

55%
57,5% stacco presa strappo 4x4 50%
60%
62.5% stacco presa strappo 4x4 50%
65%