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Colazione:

1 vitamina C
2 omega 3
1 vitamina d
1 multivitaminico
100g farina d’avena 1 uovo intero +300ml di albume
Oppure
8 fette biscottate +marmellata Hero + 1 yogurt greco +1 cucchiaio di burro di arachidi

Merenda 1
1 mela + 1 scoop proteine + 10 mandorle

Pranzo
100g di riso Basmati
200g carne bianca /300g pesce bianco 1 cucchiaio di olio di oliva
Verdure a foglia

Merenda 2
6 gallette di mais +50grammi bresaola /crudo sgrassato
1 scoop proteine + 1 banana

Cena
Vedi pranzo
Oppure
300g patate lesse + 250g salmone ALMENO UNA VOLTA A SETTIMANA
1 vitamina C +2 omega 3
Pre letto
1 yogurt greco +5 noci
3 ZMA
Giorno 1 recupero 6x6 2 minuti - restanti 1.30

5 minuti corda per riscaldamento ___________________________________________________

Panca piana 6x6__________________________________________________________________

Croci ai cavi bassi 4x10____________________________________________________________

Military press 6x6__________________________________________________________________

Alzate laterali manubri 4x12_________________________________________________________

Alzate frontali disco 4x12___________________________________________________________

Distensioni al cavo 4x12____________________________________________________________

Dips 6x10

50 crunch a terra

Giorno 2

Rematore Con bilancere 6x6________________________________________________________

Lat machine larga 4x10____________________________________________________________

Pulley 5x10_____________________________________________________________________

Curl con bilancere 6x6____________________________________________________________

Curl con manubri da seduto 4x12___________________________________________________

50 crunch +50 russian twist________________________________________________________

Giorno 3

Squat 6x6_____________________________________________________________________

Leg extention 4x12_____________________________________________________________

Sissy squat con disco 4x sfinimento _______________________________________________

Leg curl 4x12__________________________________________________________________

Stacco rumeno 6x6_____________________________________________________________

Polpacci seduto 5x20___________________________________________________________

Giorno 4

Panca piana 10x10____________________________________________________________

Military 10x10________________________________________________________________

Rematore bilancere 10x10______________________________________________________

Curl con bilancere 10x10 _________________________________________________________

Dips 10x10__________________________________________________________________________

Giorno 5

Affondi con bilancere 6x6__________________________________________________________

Front squat 4x10__________________________________________________________________

Sumo squat 4x10____________________________________________________________________

Stacco gambe tese singola 6x6______________________________________________________

Leg curl con manubrio 4x12__________________________________________________________

Polpacci in piedi 5x20________________________________________________________

50 crunch e 50 russian twist

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