Scheda 03 Febbraio 2015

Vector – Ex:1
5 min – lev 3/5

Rowing – Ex:2
5 min – lev 10 – speed >25


V-up crunch – Ex:3
2×20 warm up – 1′ rest
+2×20 compound set

Hyperextension – Ex:4
2×12 warm up – 1′ rest
+2×10 compound set


Dip – Ex:5
2×10-12 warm up – 1′ rest
+2×8-10 compound set

Push down – Ex:6
2×10 warm up – 1′ rest
+2×6-8 compound set


Dumbbell biceps – Ex:7
2×10 warm up – 1′ rest
+2×8 compound set

Biceps 45° – Ex:8
2×12-15 warm up – 1′ rest
+2×10 set


Barbell scott – Ex:9
2×12-15 warm up – 1′ rest
+2×12 compound set

Concentration curl – Ex:10
2×10 warm up – 1′ rest
+2×6 compound set


1 arm triceps – Ex:11
2×10 warm up – 1′ rest
+2×8 compound set

one dumbbell extension – Ex:12
2×12 warm up – 1′ rest
+2×8-10 compound set


 

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