Tommaso Rizzani

Allenamento A:
1. Panca piana 10(36kg)/8(40kg)/8(46kg)/6(50kg)
2. Chest press 3 x 10 (40kg)
3. Croci su panca piana 3 x 10 (9kg a manubrio)
4. Spinte Panca inclinata 32 3 x 8 (10kg a manubrio)
5. Panca inclinata 3 x 10 (30kg)
6. Push down corda 4 x 10 (10/15kg)
7. Push down asta corta 3 x 10 (10/15kg/
Allenamento B:
1. Trazioni 4 x max
2. Lat t bar 3 x 10 (30kg)
3. Pulley triangolo 3 x 10 (25/30kg)
4. Rematore manubri 3 x 10 (8/10kg a manubrio)
5. Lat triangolo 3 x 10 (30kg)
6. Curl sagomato 4 x 10 (10/15kg)
7. Curl martello 3 x 10 (6kg a manubrio)
Allenamento C:
1. Squat 10(36kg)/8(46kg)/8(50kg)/6(50/60kg)
2. Leg Extension 3 x 10(20/25kg)
3. Pressa 3 x 10 (40kg)
4. Leg curl 3 x 10 (25/30kg)
5. Military 4 x 8/6 (30kg)
6. Spinte panca a 78 3 x 8 (10/12 kg a manubrio)
7. Alzate laterali 3 x 10 (6 kg a manubrio)