1 SETTIMANA TRAINING CASA

Giorno I

Main Lifts

Bench Press 3×8

Barbell Row 3×8

Accessory

Arnold Press 3×12

Lat Machine 3×12

Leg Curl 3×15

Leg Extension 3×15

Dumbbell Curls 3×10

Cable Pressdowns 3×10

Giorno II

Main Lifts

Back Squat 3×8

Pullover 3×8

Accessory

Dumbell Romanian Deadlift 3×12

Machine Row 3×15

Cable Fly 3×15

Lateral Raises 3×15

Calf raise 3×15

Bird Dogs 3×15

Giorno III

Main Lifts

Shoulder Press 3×8

Deadlift 3×8

Accessory

Incline Dumbbell Press 3×12

Hack Squat 3×12

Machine Row 3×12

Barbell Curls 3×15

Rope Pressdown 3×15

Situp 3×15

1 SETTIMANA ESEMPIO TRAINING PALESTRA

Giorno I

Main Lifts

Strict Press 3×12

One Arm row 3×12+12

Accessory

Bench Press 3×8

Barbell Row 3×8

Leg Extension 3×8

Dumbbell Curls 3×10

Cable Pressdowns 3×10

Plank 3xMax”

Hollow Hold 3xMax”

Giorno II

Main Lifts

Push Press 3×12

Back Squat 3×12

Accessory

Thruster 3×8

Machine Press 3×8

Cable Fly 3×8

Lateral Raises 3×10

Calf raise 3×10

Bird Dogs 3×12+12

Giorno III

Main Lifts

Seated One Arm Press 3×8+8

Deadlift 3×8

Accessory

Incline Dumbbell Press 3×12

Split Squat 3×8+8

Machine Row 3×8

Barbell Curls 3×10

Rope Pressdown 3×10

Situp 3×20

Arch Hold 3xMax”