La prima infiltrazione della mia vita mi rimette in rampa di lancio....
Nuovo programmino:
Day 1 – Pull
A) Chin ups, 4 x 8-12
B1) Wide grip lat pull down, 3 x 8-15
B2) Shoulders shrugs, 3 x 8-15
C) Single arm bent over row ,3 x 8-12
D) Hammer strength high-low row, 3 x 8-12
E1) Rear deltoid flyes, 3 x 10-15
E2) Biceps curls, 3 x 10-15
Day 2 – Legs/Hips
A) Back squat, 4 x 10-15
B) Front squat, 3 x 8-12
C) Reverse lunge (same side), 3 x 10-12
D1) Hamstring curls, 3 x 8-12
D2) Leg extension, 3 x 8-12
E1) Hip thrust, 3 x 12-15
E2) Calf raise, 3 x 12-15
Day 3 – Push
A) DB bench press or free motion chest, 4 x 8-12
B) Hammer strength incline press, 3 x 8-12
C) DB overhead press, 4 x 8-12
D) Close-grip push up (hands on med ball), 3 x 12-15
E1) Shoulder lateral raises, 3 x 12-15
E2) Triceps extensions, 3 x 12-15