scheda di allenamento
G1 — Forza Upper
Panca piana bilanciere — 4×5
Trazioni — 4×6
Military press — 3×6
Rematore bilanciere — 3×6
Dip parallele — 3×8
Curl bilanciere — 2×8
G2 — Forza Lower
Squat — 4×5
Romanian deadlift — 3×8
Leg extension — 3×10
Leg curl — 3×10
Calf raises — 3×12
Plank — 3×45–60 sec
G3 — Cardio / Sport
Corsa leggera 25–40 min
G4 — Rest
Riposo completo
G5 — Chest / Legs / Back
Incline dumbbell press — 3×10
4x8/10 dip parallele
Lat pulldown — 3×10
Rematore cavo basso — 3×10
Leg extension — 2×12
Leg curl — 2×12
Alzate laterali — 3×15
G6 — Arms / Shoulders
Seated dumbbell press — 3×8–10
Alzate laterali — 3×12–15
Alzate per deltoidi posteriori — 3×12–15
EZ curl — 3×8–10
Hammer curl — 2×10–12
Skull crusher — 3×8–10
Dips — 2×max