Indice articoli
Pagina 10 di 12
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 |