Scheda 02 allenamento Gennaio 2015

Runner – Ex:1
3 min – % 8 – speed 6

Top machine – Ex:2
3 min – lev 4 – speed >55


Rowing – Ex:3
3 min – lev 10 – speed 25

Bench press db – Ex:4
1×8-10 warm up
2×15 set


Dumbbell Flyes – Ex:5
1×8-10 warm up
2×15 set

Push down – Ex:6
3×10 set


Low cable bar – Ex:7
3×8-10 set

French press 2 db – Ex:8
3×8-10 set


Rowing – Ex:9
5 min – lev 10 – speed >25

Runner – Ex:10
5 min – speed 9-10


Top xt – Ex:11
5 min – lev 3/4 – speed >55


 

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