SCHEDA BULK 1

A) PETTO/DORSO(1min recupero tra le serie\1 e 30" rec tra gli esercizi)

-JUMP SET -3X12PULL UP(LOOP BAND) 30"

-3X12 DIP(LOOP BAND)

SUPER SET 5X5 WEIGHTED PULL UP

WEIGHTED DIP

-2X12 PULLOVER

-12\10\8\6\20 PANCA INCLINATA

-SUPER SET 12\10\8\20 -REVERSE FLY

-PUSH UP ZAVORRATI

-4XMAX ONE ARM ROW

-4X10 SHRUGS

C)SPALLE\BRACCIA(1min recupero tra le serie\1 e 30" rec tra gli esercizi)

-4X8 MILITARY PRESS (HEAVY)

-SUPER SET -3X10 DIAMOND PUSH UP ZAVORRATI

WAITER CURL

-4X8+6 REP PARZIALI(ULTIMO SET IN DROP SET)ALZATE LATERALI

-SUPER SET -3X10 FRENCH PRESS

WIDE CURL

-4X8 TIRATE AL MENTO

-GIANT SET (ONE ARM)3X10 KICK BACK

ROBOT CURL

FRONT RAISES

2XMAX BENCH DIP

-3X10 WRIST CURL

-3X10 WRIST EXSTETION

-3X8 FORE ARM TWIST

-21S CURL REVERSE

D)) PETTO/DORSO

-JUMP SET -3X12PULL UP(LOOP BAND) 30"

-3X12 DIP(LOOP BAND)

SUPER SET 4X6 WEIGHTED PULL UP(1min recupero)

WEIGHTED DIP

-REST PAUSE 30" 1X40 PANCA INCLINATA

-SUPER SET (REST PAUSE 30") 1X40 REVERSE FLY

FLY

-SUPER SET 1X25 REMATORE(1MIN RECUPERO)

PUSH UP ZAVORRATI

-4X20 SHRUGS

F)SPALLE\BRACCIA

-REST PAUSE 20" 1X80 ALZATE LATERALI

-SUPER SET (REST PAUSE 30") 1X40 FRENCH PRESS

HAMMER CURL

-SUPER SET (REST PAUSE 30") 1X40 KICKBACK

WIDE CURL

-SUPER SET 2X15 MILITARY PRESS (1min recupero)

ALZATE LATERALI
-SUPER SET 2X15(EACH ARM)TASTE PRESS (1min recupero)

CURL CONCENTRATO

2XMAX DIAMOND PUSH UP

-3X20 WRIST CURL

-3X20 WRIST EXSTETION

-3X15 FORE ARM TWIST

-21S CURL