Foglio1ROTAZIONE DEGLI ESERCIZI WESTSIDEESERCIZIO BASE CON SCHEMA DI FORZA A PROGRESSIONE DI CARICO PIANIFICATADIP (PER ORA PANCA)5x6@50-55% rec.1'5x45x4@80% rec.1'-2'2x4 + 2x6 +1x8 rec1',30"4x3@85% rec.2'4x3@5RM6/6/8/8 rec.1' 55% 6 rip.15x4@60% rec.16x36x3@85% rec.2'3x3 + 1x6 + 1x8 rec.2'5x2@90% rec.2'5x2@4RM5/5/7/7 rec.1' 60% 5 rip.4x4@65-70% rec.1',30"8x28x2@90% rec.2'4x2 + 1x4 + 1x6 rec.2'6x1@95% rec.2'6x1@2RM4/4/6/6 rec.1',30" 65% 4 rip.4x4@70-75% rec.2'10x14x3@5RM3x1 + 2x3 + 1x6 rec.2'ripetere con 2 kg in pi3x1-4x1-3x1 rec. 1'3/3/5/5 rec.2' 70% 3 rip.5x3@80-85% rec.2'CC5x2@4RM3x810x2 rec.1'3x1-3x1-2x1 rec1'2/2/2/4/4 rec.2' 80% 2 rip.5x2@90-95% rec.2'6x1@2RM4x610x3 rec.1',30"2sx1-4x1-2x1 rec.1'30"1/1/1/3/3/3 rec.2' 90% 1 rip.CARICO COSTANTE NELLA SERIE5x57x4 rec. 2'2x1-3x1-1x1 rec.1',30"PIRAMIDALE INVERSO1x5@70% - 1x3@80% - 1x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%6x4e poi5x4 rec.1'1x5@70% - 1x3@80% - 2x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%8x310x1 rec.1'6x3 rec.1'1x5@70% - 1x3@80% - 3x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%10x2 rec.2'8x2-rec.1'STACCO1x5@70% - 1x3@80% - 1x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%7x3 rec. 2'-3'10x1-rec.1'1x5@70% - 1x3@80% - 2x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%3x1-4x1-3x1 rec. 1'1x5@70% - 2x2@80% - 2x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%3x1-3x1-2x1 rec1'1x5@70% - 2x2@80% - 3x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%SQUAT2sx1-4x1-2x1 rec.1'30"1x5@70% - 1x3@80% - 4x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%2x1-3x1-1x1 rec.1',30"1x5@70% - 1x3@80% - 1x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%carico costante -5" rec.1x5@70% - 1x3@80% - 2x1@90% - 1xMax@80% - 1xMax@70% - 1Max@70%2x2-1x2-2x2 rec.1',30"1x5@70% - 2x2@80% - 2x1@90% - 1xMax@80% - 1xMax@80% - 1Max@60%1x2-2x2-2x1 rec.2'1x5@70% - 2x2@80% - 2x1@90% - 1xMax@80% - 1xMax@80% - 1Max@70%2x1-4x1-2x1 rec.1',30"1x5@70% - 1x3@80% - 1x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%2x1-3x1-1x1 rec.1',30"1x5@70% - 1x3@82,5% - 1x1@92,5% - 1xMax@80% - 1xMax@70% - 1Max@70%1x5@70% - 1x3@85% - 1x1@90% - 1xMax@80% - 1xMax@80% - 1Max@60%1x5@70% - 1x3@80% - 1x1@95% - 1xMax@80% - 1xMax@80% - 1Max@70%ESERCIZI COMPLEMENTARI A SCHEMA PER CREARE VOLUME ED ESAURIRE0PANCA STRETTA2x4 rec.1',30"(3-3-3-2-2-2-1-3)+5-10kg(2-3-4-5-6) rec.1' solo un es.3-3-2-2-1-1-1-2-3-4 rec.1',30" solo un es.1MANUBRI PANCA INCLINATA 202x6 - 2x8 rec.1' o 3x6 rec.2' carico a scalare ogni serie1x6 + 1x8 rec.1'1x6 + 1x8 rec.1'4/4/6/64x4 rec. 2'3x6 rec. 1',30" a scalare2CROCI SU ORIZZONTALE1x8 o 1x6 + 1x8 rec.1' carico a scalare ogni serie2x8 rec.1'2x8 rec.1'1x8+2+2 doppio scarico di peso5x2+1x4+1x6 rec.1'2x6 rec. 2' a scalareESERCIZIO BASE CON SCHEMA DI FORZA A PROGRESSIONE DI CARICO PIANIFICATA (alternare i due schemi nella settimana: forza con sovraccarico o singola alla morte)TRAZIONI / LAT-MACHINE2x4 + 2x6 +1x8 rec1',30"3x2 scendendo poco 3x2 di pi 3x2 ancora di pi 5x1 pura eccentrica123x3 + 1x6 + 1x8 rec.2'3 volte SSx3-PSx3-PLx3 rec.1'2x14x2 + 1x4 + 1x6 rec.2'3 volte SSx4-PSx4-PLx4 rec.1'3x13x1 + 2x3 + 1x6 rec.2'3 volte SSx3-PSx3-PLx3 rec.45"4x15x11x22x23x24x25x2singola alla morte5x6@50-55% rec.1'5x45x4@80% rec.1'-2'2x4 + 2x6 +1x8 rec1',30"4x3@85% rec.2'4x3@5RM6/6/8/8 rec.1' 55% 6 rip.5x4@60% rec.16x36x3@85% rec.2'3x3 + 1x6 + 1x8 rec.2'5x2@90% rec.2'5x2@4RM5/5/7/7 rec.1' 60% 5 rip.4x4@65-70% rec.1',30"8x28x2@90% rec.2'4x2 + 1x4 + 1x6 rec.2'6x1@95% rec.2'6x1@2RM4/4/6/6 rec.1',30" 65% 4 rip.4x4@70-75% rec.2'10x14x3@5RM3x1 + 2x3 + 1x6 rec.2'ripetere con 2 kg in pi3x1-4x1-3x1 rec. 1'3/3/5/5 rec.2' 70% 3 rip.5x3@80-85% rec.2'CC5x2@4RM3x810x2 rec.1'3x1-3x1-2x1 rec1'2/2/2/4/4 rec.2' 80% 2 rip.5x2@90-95% rec.2'6x1@2RM4x610x3 rec.1',30"2sx1-4x1-2x1 rec.1'30"1/1/1/3/3/3 rec.2' 90% 1 rip.CARICO COSTANTE NELLA SERIE5x57x4 rec. 2'2x1-3x1-1x1 rec.1',30"PIRAMIDALE INVERSO1x5@70% - 1x3@80% - 1x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%6x4e poi5x4 rec.1'1x5@70% - 1x3@80% - 2x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%8x310x1 rec.1'6x3 rec.1'1x5@70% - 1x3@80% - 3x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%10x2 rec.2'8x2-rec.1'STACCO1x5@70% - 1x3@80% - 1x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%7x3 rec. 2'-3'10x1-rec.1'1x5@70% - 1x3@80% - 2x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%3x1-4x1-3x1 rec. 1'1x5@70% - 2x2@80% - 2x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%3x1-3x1-2x1 rec1'1x5@70% - 2x2@80% - 3x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%SQUAT2sx1-4x1-2x1 rec.1'30"1x5@70% - 1x3@80% - 4x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%2x1-3x1-1x1 rec.1',30"1x5@70% - 1x3@80% - 1x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%carico costante -5" rec.1x5@70% - 1x3@80% - 2x1@90% - 1xMax@80% - 1xMax@70% - 1Max@70%2x2-1x2-2x2 rec.1',30"1x5@70% - 2x2@80% - 2x1@90% - 1xMax@80% - 1xMax@80% - 1Max@60%1x2-2x2-2x1 rec.2'1x5@70% - 2x2@80% - 2x1@90% - 1xMax@80% - 1xMax@80% - 1Max@70%2x1-4x1-2x1 rec.1',30"1x5@70% - 1x3@80% - 1x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%2x1-3x1-1x1 rec.1',30"1x5@70% - 1x3@82,5% - 1x1@92,5% - 1xMax@80% - 1xMax@70% - 1Max@70%1x5@70% - 1x3@85% - 1x1@90% - 1xMax@80% - 1xMax@80% - 1Max@60%1x5@70% - 1x3@80% - 1x1@95% - 1xMax@80% - 1xMax@80% - 1Max@70%ESERCIZI COMPLEMENTARI A SCHEMA PER CREARE VOLUME ED ESAURIRE02x4 rec.1',30"(3-3-3-2-2-2-1-3)+5-10kg(2-3-4-5-6) rec.1' solo un es.3-3-2-2-1-1-1-2-3-4 rec.1',30" solo un es.1LAT MACHINE AD ESAURIMENTO2x6 - 2x8 rec.1' o 3x6 rec.2' carico a scalare ogni serie1x6 + 1x8 rec.1'1x6 + 1x8 rec.1'4/4/6/64x4 rec. 2'3x6 rec. 1',30" a scalare2CURL1x8 o 1x6 + 1x8 rec.1' carico a scalare ogni serie2x8 rec.1'2x8 rec.1'1x8+2+2 doppio scarico di peso5x2+1x4+1x6 rec.1'2x6 rec. 2' a scalareESERCIZIO BASE CON SCHEMA DI FORZA A PROGRESSIONE DI CARICO PIANIFICATASTACCHI5x6@50-55% rec.1'5x42x4 + 2x6 +1x8 rec1',30"4x3@85% rec.2'4x3@5RM6/6/8/8 rec.1' 55% 6 rip.35x4@60% rec.16x33x3 + 1x6 + 1x8 rec.2'5x2@90% rec.2'5x2@4RM5/5/7/7 rec.1' 60% 5 rip.4x4@65-70% rec.1',30"8x2PANCA4x2 + 1x4 + 1x6 rec.2'6x1@95% rec.2'6x1@2RM4/4/6/6 rec.1',30" 65% 4 rip.4x4@70-75% rec.2'10x14x3@5RM3x1 + 2x3 + 1x6 rec.2'ripetere con 2 kg in pi3x1-4x1-3x1 rec. 1'3/3/5/5 rec.2' 70% 3 rip.5x3@80-85% rec.2'CC5x2@4RM3x810x2 rec.1'3x1-3x1-2x1 rec1'2/2/2/4/4 rec.2' 80% 2 rip.5x2@90-95% rec.2'6x1@2RM4x610x3 rec.1',30"2sx1-4x1-2x1 rec.1'30"1/1/1/3/3/3 rec.2' 90% 1 rip.CARICO COSTANTE NELLA SERIE5x57x4 rec. 2'2x1-3x1-1x1 rec.1',30"PIRAMIDALE INVERSO1x5@70% - 1x3@80% - 1x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%6x4e poi5x4 rec.1'3x4@75% rec.2'1x5@70% - 1x3@80% - 2x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%8x310x1 rec.1'6x3 rec.1'4x3@80% rec.2'1x5@70% - 1x3@80% - 3x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%10x2 rec.2'8x2-rec.1'5x2@85% rec.2'1x5@70% - 1x3@80% - 1x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%7x3 rec. 2'-3'10x1-rec.1'1x5@70% - 1x3@80% - 2x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%3x1-4x1-3x1 rec. 1'1x5@70% - 2x2@80% - 2x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%3x1-3x1-2x1 rec1'1x5@70% - 2x2@80% - 3x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%SQUAT2sx1-4x1-2x1 rec.1'30"1x5@70% - 1x3@80% - 4x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%2x1-3x1-1x1 rec.1',30"1x5@70% - 1x3@80% - 1x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%carico costante -5" rec.1x5@70% - 1x3@80% - 2x1@90% - 1xMax@80% - 1xMax@70% - 1Max@70%2x2-1x2-2x2 rec.1',30"1x5@70% - 2x2@80% - 2x1@90% - 1xMax@80% - 1xMax@80% - 1Max@60%1x2-2x2-2x1 rec.2'1x5@70% - 2x2@80% - 2x1@90% - 1xMax@80% - 1xMax@80% - 1Max@70%2x1-4x1-2x1 rec.1',30"1x5@70% - 1x3@80% - 1x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%2x1-3x1-1x1 rec.1',30"1x5@70% - 1x3@82,5% - 1x1@92,5% - 1xMax@80% - 1xMax@70% - 1Max@70%1x5@70% - 1x3@85% - 1x1@90% - 1xMax@80% - 1xMax@80% - 1Max@60%1x5@70% - 1x3@80% - 1x1@95% - 1xMax@80% - 1xMax@80% - 1Max@70%ESERCIZI COMPLEMENTARI A SCHEMA PER CREARE VOLUME ED ESAURIRESTACCHI SUI RIALZI4x4 rec. 2'(O REMATORI APPOGGIATO)ESERCIZIO BASE CON SCHEMA DI FORZA A PROGRESSIONE DI CARICO PIANIFICATASQUAT5x6@50-55% rec.1'5x42x4 + 2x6 +1x8 rec1',30"4x3@85% rec.2'4x3@5RM6/6/8/8 rec.1' 55% 6 rip.45x4@60% rec.16x33x3 + 1x6 + 1x8 rec.2'5x2@90% rec.2'5x2@4RM5/5/7/7 rec.1' 60% 5 rip.4x4@65-70% rec.1',30"8x2PANCA4x2 + 1x4 + 1x6 rec.2'6x1@95% rec.2'6x1@2RM4/4/6/6 rec.1',30" 65% 4 rip.4x4@70-75% rec.2'10x14x3@5RM3x1 + 2x3 + 1x6 rec.2'ripetere con 2 kg in pi2x2-1x2-2x2 rec.1',30"3/3/5/5 rec.2' 70% 3 rip.5x3@80-85% rec.2'CC5x2@4RM3x810x2 rec.1'1x2-2x2-2x1 rec,1',30"2/2/2/4/4 rec.2' 80% 2 rip.5x2@90-95% rec.2'6x1@2RM4x610x3 rec.1',30"1x2-3x2-1x2 rec.2'1/1/1/3/3/3 rec.2' 90% 1 rip.CARICO COSTANTE NELLA SERIE5x57x4 rec. 2'1x2-3x2-1x2 rec.2'PIRAMIDALE INVERSO1x5@70% - 1x3@80% - 1x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%6x4e poi5x4 rec.1'1x5@70% - 1x3@80% - 2x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%8x310x1 rec.1'6x3 rec.1'1x5@70% - 1x3@80% - 3x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%10x2 rec.2'8x2-rec.1'STACCO1x5@70% - 1x3@80% - 1x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%7x3 rec. 2'-3'10x1-rec.1'1x5@70% - 1x3@80% - 2x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%4x5@75% rec.2'2x2-1x2-2x2 rec.1',30"1x5@70% - 2x2@80% - 2x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%5x4@80% rec.2',30"1x2-2x2-2x1 rec.2'1x5@70% - 2x2@80% - 3x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%6x3@85% rec.2',30"2x1-4x1-2x1 rec.1',30"1x5@70% - 1x3@80% - 4x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%1x3@6-8RM-5kg2x1-3x1-1x1 rec.1',30"1x5@70% - 1x3@80% - 1x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%1x3@6-8RM1x5@70% - 1x3@80% - 2x1@90% - 1xMax@80% - 1xMax@70% - 1Max@70%1x1@6-8RM+5Kg1x5@70% - 2x2@80% - 2x1@90% - 1xMax@80% - 1xMax@80% - 1Max@60%ripetere tre volte1x5@70% - 2x2@80% - 2x1@90% - 1xMax@80% - 1xMax@80% - 1Max@70%1x5@70% - 1x3@80% - 1x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%1x5@70% - 1x3@82,5% - 1x1@92,5% - 1xMax@80% - 1xMax@70% - 1Max@70%1x5@70% - 1x3@85% - 1x1@90% - 1xMax@80% - 1xMax@80% - 1Max@60%1x5@70% - 1x3@80% - 1x1@95% - 1xMax@80% - 1xMax@80% - 1Max@70%ESERCIZI COMPLEMENTARI A SCHEMA PER CREARE VOLUME ED ESAURIRESQUAT CULO A TERRA3x3 rec. 2'ESERCIZIO BASE CON SCHEMA DI FORZA A PROGRESSIONE DI CARICO PIANIFICATAPUSH PRESS5x6@50-55% rec.1'5x45x4@80% rec.1'-2'2x4 + 2x6 +1x8 rec1',30"4x3@85% rec.2'4x3@5RM6/6/8/8 rec.1' 55% 6 rip.55x4@60% rec.16x36x3@85% rec.2'3x3 + 1x6 + 1x8 rec.2'5x2@90% rec.2'5x2@4RM5/5/7/7 rec.1' 60% 5 rip.4x4@65-70% rec.1',30"8x28x2@90% rec.2'4x2 + 1x4 + 1x6 rec.2'6x1@95% rec.2'6x1@2RM4/4/6/6 rec.1',30" 65% 4 rip.4x4@70-75% rec.2'10x14x3@5RM3x1 + 2x3 + 1x6 rec.2'ripetere con 2 kg in pi3x1-4x1-3x1 rec. 1'3/3/5/5 rec.2' 70% 3 rip.5x3@80-85% rec.2'CC5x2@4RM3x810x2 rec.1'3x1-3x1-2x1 rec1'2/2/2/4/4 rec.2' 80% 2 rip.5x2@90-95% rec.2'6x1@2RM4x610x3 rec.1',30"2sx1-4x1-2x1 rec.1'30"1/1/1/3/3/3 rec.2' 90% 1 rip.CARICO COSTANTE NELLA SERIE5x57x4 rec. 2'2x1-3x1-1x1 rec.1',30"PIRAMIDALE INVERSO1x5@70% - 1x3@80% - 1x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%6x4e poi5x4 rec.1'1x5@70% - 1x3@80% - 2x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%8x310x1 rec.1'6x3 rec.1'1x5@70% - 1x3@80% - 3x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%10x2 rec.2'8x2-rec.1'STACCO1x5@70% - 1x3@80% - 1x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%7x3 rec. 2'-3'10x1-rec.1'1x5@70% - 1x3@80% - 2x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%3x1-4x1-3x1 rec. 1'1x5@70% - 2x2@80% - 2x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%3x1-3x1-2x1 rec1'1x5@70% - 2x2@80% - 3x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%SQUAT2sx1-4x1-2x1 rec.1'30"1x5@70% - 1x3@80% - 4x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%2x1-3x1-1x1 rec.1',30"1x5@70% - 1x3@80% - 1x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%carico costante -5" rec.1x5@70% - 1x3@80% - 2x1@90% - 1xMax@80% - 1xMax@70% - 1Max@70%2x2-1x2-2x2 rec.1',30"1x5@70% - 2x2@80% - 2x1@90% - 1xMax@80% - 1xMax@80% - 1Max@60%1x2-2x2-2x1 rec.2'1x5@70% - 2x2@80% - 2x1@90% - 1xMax@80% - 1xMax@80% - 1Max@70%2x1-4x1-2x1 rec.1',30"1x5@70% - 1x3@80% - 1x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%2x1-3x1-1x1 rec.1',30"1x5@70% - 1x3@82,5% - 1x1@92,5% - 1xMax@80% - 1xMax@70% - 1Max@70%1x5@70% - 1x3@85% - 1x1@90% - 1xMax@80% - 1xMax@80% - 1Max@60%1x5@70% - 1x3@80% - 1x1@95% - 1xMax@80% - 1xMax@80% - 1Max@70%ESERCIZI COMPLEMENTARI A SCHEMA PER CREARE VOLUME ED ESAURIRE02x4 rec.1',30"(3-3-3-2-2-2-1-3)+5-10kg(2-3-4-5-6) rec.1' solo un es.3-3-2-2-1-1-1-2-3-4 rec.1',30" solo un es.1LENTO AVANTI MANUBRI2x6 - 2x8 rec.1' o 3x6 rec.2' carico a scalare ogni serie1x6 + 1x8 rec.1'1x6 + 1x8 rec.1'4/4/6/64x4 rec. 2'3x6 rec. 1',30" a scalare2PANCA ORIZZONTALE MANUBRI1x8 o 1x6 + 1x8 rec.1' carico a scalare ogni serie2x8 rec.1'2x8 rec.1'1x8+2+2 doppio scarico di peso5x2+1x4+1x6 rec.1'2x6 rec. 2' a scalareESERCIZIO BASE CON SCHEMA DI FORZA A PROGRESSIONE DI CARICO PIANIFICATA (alternare i due schemi nella settimana: forza con sovraccarico o singola alla morte)TRAZIONI / LAT-MACHINE2x4 + 2x6 +1x8 rec1',30"3x2 scendendo poco 3x2 di pi 3x2 ancora di pi 5x1 pura eccentrica163x3 + 1x6 + 1x8 rec.2'3 volte SSx3-PSx3-PLx3 rec.1'2x14x2 + 1x4 + 1x6 rec.2'3 volte SSx4-PSx4-PLx4 rec.1'3x13x1 + 2x3 + 1x6 rec.2'3 volte SSx3-PSx3-PLx3 rec.45"4x15x11x22x23x24x25x2singola alla morte5x6@50-55% rec.1'5x45x4@80% rec.1'-2'2x4 + 2x6 +1x8 rec1',30"4x3@85% rec.2'4x3@5RM6/6/8/8 rec.1' 55% 6 rip.5x4@60% rec.16x36x3@85% rec.2'3x3 + 1x6 + 1x8 rec.2'5x2@90% rec.2'5x2@4RM5/5/7/7 rec.1' 60% 5 rip.4x4@65-70% rec.1',30"8x28x2@90% rec.2'4x2 + 1x4 + 1x6 rec.2'6x1@95% rec.2'6x1@2RM4/4/6/6 rec.1',30" 65% 4 rip.4x4@70-75% rec.2'10x14x3@5RM3x1 + 2x3 + 1x6 rec.2'ripetere con 2 kg in pi3x1-4x1-3x1 rec. 1'3/3/5/5 rec.2' 70% 3 rip.5x3@80-85% rec.2'CC5x2@4RM3x810x2 rec.1'3x1-3x1-2x1 rec1'2/2/2/4/4 rec.2' 80% 2 rip.5x2@90-95% rec.2'6x1@2RM4x610x3 rec.1',30"2sx1-4x1-2x1 rec.1'30"1/1/1/3/3/3 rec.2' 90% 1 rip.CARICO COSTANTE NELLA SERIE5x57x4 rec. 2'2x1-3x1-1x1 rec.1',30"PIRAMIDALE INVERSO1x5@70% - 1x3@80% - 1x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%6x4e poi5x4 rec.1'1x5@70% - 1x3@80% - 2x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%8x310x1 rec.1'6x3 rec.1'1x5@70% - 1x3@80% - 3x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%10x2 rec.2'8x2-rec.1'STACCO1x5@70% - 1x3@80% - 1x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%7x3 rec. 2'-3'10x1-rec.1'1x5@70% - 1x3@80% - 2x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%3x1-4x1-3x1 rec. 1'1x5@70% - 2x2@80% - 2x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%3x1-3x1-2x1 rec1'1x5@70% - 2x2@80% - 3x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%SQUAT2sx1-4x1-2x1 rec.1'30"1x5@70% - 1x3@80% - 4x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%2x1-3x1-1x1 rec.1',30"1x5@70% - 1x3@80% - 1x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%carico costante -5" rec.1x5@70% - 1x3@80% - 2x1@90% - 1xMax@80% - 1xMax@70% - 1Max@70%2x2-1x2-2x2 rec.1',30"1x5@70% - 2x2@80% - 2x1@90% - 1xMax@80% - 1xMax@80% - 1Max@60%1x2-2x2-2x1 rec.2'1x5@70% - 2x2@80% - 2x1@90% - 1xMax@80% - 1xMax@80% - 1Max@70%2x1-4x1-2x1 rec.1',30"1x5@70% - 1x3@80% - 1x1@90% - 1xMax@80% - 1xMax@70% - 1Max@60%2x1-3x1-1x1 rec.1',30"1x5@70% - 1x3@82,5% - 1x1@92,5% - 1xMax@80% - 1xMax@70% - 1Max@70%1x5@70% - 1x3@85% - 1x1@90% - 1xMax@80% - 1xMax@80% - 1Max@60%1x5@70% - 1x3@80% - 1x1@95% - 1xMax@80% - 1xMax@80% - 1Max@70%ESERCIZI COMPLEMENTARI A SCHEMA PER CREARE VOLUME ED ESAURIRE02x4 rec.1',30"(3-3-3-2-2-2-1-3)+5-10kg(2-3-4-5-6) rec.1' solo un es.3-3-2-2-1-1-1-2-3-4 rec.1',30" solo un es.1LAT MACHINE AD ESAURIMENTO2x6 - 2x8 rec.1' o 3x6 rec.2' carico a scalare ogni serie1x6 + 1x8 rec.1'1x6 + 1x8 rec.1'4/4/6/64x4 rec. 2'3x6 rec. 1',30" a scalare2CURL1x8 o 1x6 + 1x8 rec.1' carico a scalare ogni serie2x8 rec.1'2x8 rec.1'1x8+2+2 doppio scarico di peso5x2+1x4+1x6 rec.1'2x6 rec. 2' a scalare

Foglio2

Foglio3