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Allenamento 4
      Settimana 1-2 Settimana 3-4 Settimana 5-6 Settimana 7-8-9-10  
Giorno Gruppo Muscolare Esercizio Set x Reps Set x Reps Set x Reps Set x Reps Tempo di Recupero
A PETTORALI PANCA ORIZZONTALE 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 6-12-24-6-12-24-6 60
A PETTORALI CROCI CAVI PANCA INCLINATA 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 6-12-24-6-12-24-6 60
A DORSALI PULLEY 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 6-12-24-6-12-24-6 60
A DORSALI TRAZIONI LAT MACHINE 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 6-12-24-6-12-24-6 60
A ADDOMINALI CRUNCH 5 X MAX 5 X MAX 5 X MAX 5 X MAX 60
B GAMBE CALF IN PIEDI 6-12-24 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 60
B GAMBE CALF SEDUTO 6-12-24 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 60
B GAMBE LEG CURL 6-12-24 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 60
B GAMBE CURL 1 GAMBA 6-12-24 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 60
B GAMBE SQUAT 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 6-12-24-6-12-24-6 60
B GAMBE LEG EXTENSION 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 6-12-24-6-12-24-6 60
B LOMBARI LOMBARI 6-12-24 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 60
B ADDOMINALI CRUNCH INVERSO 5 X MAX 5 X MAX 5 X MAX 5 X MAX 60
C SPALLE LENTO DIETRO 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 6-12-24-6-12-24-6 60
C SPALLE APERTURE LATERALI 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 6-12-24-6-12-24-6 60
C SPALLE PECTORAL INVERSO 6-12-24 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 60
C BICIPITI BILANCIERE IN PIEDI 6-12-24 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 60
C BICIPITI PANCA INCLINATA 6-12-24 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 60
C TRICIPITI TRICEPS 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 6-12-24-6-12-24-6 60
C TRICIPITI CARRUCOLA 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 6-12-24-6-12-24-6 60
C ADDOMINALI PANCA INCLINATA 5 X MAX 5 X MAX 5 X MAX 5 X MAX 60