Scheda 04 allenamento Gennaio 2015

Runner – Ex:1
4 min – % 8 – speed 6

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


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

Lat reverse grip – Ex:4
1×8-10 warm up
3×8-10 set


Barbell Row – Ex:5
1×8-10 warm up
3×12 set

Top xt – Ex:6
3 min – lev 4-5 – speed >55


Hyperextension – Ex:7
1×10-12 warm up
2×15 set

Straight pulldown – Ex:8
7×10 set


concentration curl – Ex:9
2×8-10 warm up
3×10 set

Dumbbell curl – Ex:10
3×8-10 set


high cable curl – Ex:11
3×8-10 set

Runner 15 min – Ex:12
1 min – speed 6
2 min – speed 12
1 min – speed 6
2 min – speed 12 –