ESERCIZIO SERIExREPS RECUPERO

PANCA PIANA 3x5 3’

REMATORE 3x5 3’
SQUAT 3x5 3’
MILITARY PRESS 5x10 2’
TRAZIONI 5x10 2’
STACCHI RUMENI 5x10 2’
CURL A MARTELLO DC rest pause 15-20 reps 30”
FRENCH PRESS DC rest pause 15-20 reps 30”
POLPACCI ALLA PRESSA DC rest pause 15-20 reps 30”

ESERCIZIO SERIExREPS RECUPERO

MILITARY PRESS 3x5 3’
TRAZIONI 3x5 3’
STACCHI RUMENI 3x5 3’
PANCA PIANA 5x10 2’
REMATORE 5x10 2’
SQUAT 5x10 2’
CURL A MARTELLO DC rest pause 15-20 reps 30”
FRENCH PRESS DC rest pause 15-20 reps 30”
POLPACCI ALLA PRESSA DC rest pause 15-20 reps 30”

2 volte a settimana: (A e B)

ARANCIONE=opzionale

Alternative ragionevoli:

-non fare gli esercizi

-fare gli esercizi come scritti

-non farli ma aggiungi un giorno a casa in cui fai braccia e polpacci

 ESERCIZIO SERIExREPS RECUPERO
PANCA PIANA 3-4x6-8 3’
REMATORE 3-4x6-8 3’
PANCA INCLINATA 2-3x10-12 2’
TRAZIONI 2-3x10-12 2’
CURL ALTERNATI 1-2x12-15 1’
FRENCH PRESS 1-2x12-15 1’
ALZATE LATERALI 1-2x12-15 1’

ESERCIZIO SERIExREPS RECUPERO

POLPACCI 2-3x10-12+max weighted stretch 2’
SQUAT 3-4x6-8 3’
STACCHI RUMENI 3-4x6-8 3’
LEG PRESS 2-3x10-12 2’
LEG CURL 2-3x10-12 2’
ADDOMINALI 1-2x12-15 1’

3 volte a settimana (ABA, BAB).

Se l’allenamento di upper è più lungo di quello di lower (significativamente, dopo i polpacci puoi fare i
bicipiti: 1-2x10-12 di curl alternati e 1-2x12-15 di curl a martello)
 ESERCIZIO SERIExREPS RECUPERO
CURL MANUBRI 1x8-12; 1x12-15 3’
PANCA INCLINATA MAN. 1x8-12; 1x12-15 3’
DIP 1x8-12; 1x12-15 3’
TRAZIONI 1x8-12; 1x12-15 3’
HACK SQUAT 1x12-15; 1x20-25 3’
RDL 1x12-15; 1x20-25 3’
SEATED CALF 1x12-15; 1x20-25 3’

ESERCIZIO SERIExREPS RECUPERO

POLPACCI ALLA PRESSA 1x8-12; 1x12-15 3’
LEG PRESS 1x8-12; 1x12-15 3’
LEG CURL 1x8-12; 1x12-15 3’
CHEST PRESS 1x12-15; 1x20-25 3’
PANCA STRETTA alla SMITH 1x12-15; 1x20-25 3’
REMATORE 1x12-15; 1x20-25 3’
CURL SU INCLINATA 1x12-15; 1x20-25 3’

ABA BAB ma con 3 rotazioni

As a beginner , or even an intermediate level lifter, training one body part per day, and waiting a whole
week to hit that part again , is the most Inefficient way to make the most of your growth potential.
As a beginner , the most optimal split is either full body work , every other day, or to hit upper body
then Lower body,
Then rest , then repeat. Keep this very simple, pick 5-6 exercises for that session, ones with the absolute
most bang for your buck, hit 2-3 work sets per exercise, to absolute failure, in varying ep ranges, and
your body has no choice but to grow.
So upper body example:
Flat dumbbell press
High incline smith press
Side laterals
Dips
Rack Chins
Rack pulls
All in a 6-10 and 10-15 rep range. Then in three days, pick different moves similar to those above , and
hit those body parts hard again, then in three days, hit them again with different moves. You now have 3
Variations to an upper session, with log booked numbers. Now you go back in and smash the hell out of
session 1 , beat it by reps and weight ( if you have eaten as you should, you will beat it) .
You have the same set up for legs, 5-6 exercises:
Bicep curl
Lying hamstring curl
Leg press
Smith squat
Dumbbell sldl
Calve raise
All in the same rep range as upper. Create 3 variations. Now run the upper/lower/rest for 12 weeks, take
a week off and then run it another 12 , week off , another 12. In a year , I challenge you to put 20-30 kgs
minimum on every single lift you start at now in the 6-10 rep
Range. Keep upping your calories to allow you to recover. Boom , you have just added 15-20 pounds of
tissue in a year.
It's that simple , ignore the Bs , progress your lifts, progress your food.