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PROGRAMMA 6 SETTIMANE

FORZA IPERTROFIA

Lunedì - PARTE INFERIORE Mercoledì - PARTE INFERIORE

1. Squats 4 x 5-6 1. Squats 4 x 8-12


2. Deadlift 4 x 5-6 2. Leg Extensions 4 x 10+10
3. Straight Leg deadlift 4 x 5-6 (stripping)
4. Bulgarian split squats 4 x 6-8 3. Leg press (high feet) 4 x 8-12
5. Barbell lunges 4 x 6-8 4. Leg curl + Dumbbell lunges
6. Step-ups 4 x 6-8 4 x 10+10 (superset)
7. Hip thrust 4 x 6-8 5. Hip adduction 4 x l0+10 (stripping)
8. Hyperextensions 4 x 6-8 6. Hip abduction 4 x 10+10
9. Calf raise 4 x 6-8 (stripping)
7. Deadlift 4 x 8-12
8. Calf raise 4 x 8-12
Martedì - PARTE SUPERIORE

1. Bench press 4 x 5-6 Giovedì - TIRATA


2. Inclined Bench Press 4 x 5-6
3. Dips 4 x Max 1. Pull-ups 4 x Max
4. Shoulder press 4 x 5-6 2. Lat pulldown 4 x 10+10 (stripping)
5. Lateral raise 4 x 6-8 3. T-bar row 4 x 8-12
6. Chin-ups 4x Max 4. Low row 4 x 8-12
7. Barbell row 4 x 5-6 5. Dumbbell row 4 x (dropset)
8. Upright row 4 x 6-8 6. Dumbbell shrugs + Upright row
9. Skull crusher 4 x 6-8 4 x 10+10 (superset)
10. Bicep curl 4 x 6-8 7. Preacher ez bar curls 4 x 8-12
8. Hammer curls + Wide ez bar curls
4 x l0+ 10 (superset)

Venerdì - SPINTA
1. Bench press 4 x 8-12
2. Cable Flies 4 x 8-12
3. Dumbbell inclined press
4 x (dropset)
4. Shoulder press 4 x 8-12
5. Lateral raise 4 x 8-12
ADDOMINALI: 6. Front raise + Rear delt raise
Lunedì - Mercoledì - Venerdì. 4 x 10+10 (superset)
7. Triceps extensions 4 x 8-12
CARDIO: 8. Rope pushdowns + Bar pushdowns
Martedì - Giovedì. 4 x 10+10 (stripping)