Marco Grosso scheda (PDF)
File information
Author: Admin
This PDF 1.4 document has been generated by Writer / OpenOffice 4.1.0, and has been sent on pdf-archive.com on 18/03/2015 at 13:05, from IP address 2.239.x.x.
The current document download page has been viewed 458 times.
File size: 58.5 KB (2 pages).
Privacy: public file
File preview
MARCO GROSSO
18/03/15
Polpacci
SCHEDA A muscoli di spinta
ESERCIZIO
SERIE
Syncro
6 minuti
Crunch
3
Panca piana con bilancere
3
MAX ….
10
Croci panca inclinata
3
Lento con 2 manubri
3
French press con bilancere su
3
panca
Pressa
4
10-8-6-4 rip.
Leg ext
3
Calf Machine
3
SETTORE MUSCOLARE
RISCALDAMENTO
Addome
Dorsali
SCHEDA B muscoli di trazione
ESERCIZIO
SERIE
Syncro
6 minuti
Crunch inverso
3
Pulley con triangolo
4
Deltoidi post
Spalle trazione
Bicipiti
Lat machine DIETRO
Croci 90°
Tirate al mento
Curl con Bilancere in piedi
4
3
3
4
Lombari
Ischiocrurali
HPX
Leg Curl
3
3
SETTORE MUSCOLARE
RISCALDAMENTO
Addome
Pettorali
Spalle (spinta)
Tricipiti
Quadricipiti
RIPETIZIONI
RECUPERO
MAX
Kg….
45”-60”
2 min
12/15
8
8
60”
60”
60”
Kg
In aumento
12
12
2 min
RIPETIZIONI
MAX
12-10-8-6
KG:
8
8
10
12-10-8-6
KG:
12
12
60”
60”
RECUPERO
45”-60”
1.30”
1.30”
60”
60”
1.30”
60”
60”
SCHEDA A-C arti inferiori
SETTORE MUSCOLARE
ESERCIZIO
Abduttori
Adduttori
Squat Bulgaro
SERIE
3
3
3
3
RIPETIZIONI
10
10
10
10
RECUPERO
1.30”
1.30”
1.30”
1.30”
10
10
10
10
1.30”
1.30”
1.30”
1.30”
SCHEDA B-C arti inferiori
Leg Press
Leg extension
Glutei Machine
Squat
4
3
3
3
Download Marco Grosso scheda
Marco Grosso scheda.pdf (PDF, 58.5 KB)
Download PDF
Share this file on social networks
Link to this page
Permanent link
Use the permanent link to the download page to share your document on Facebook, Twitter, LinkedIn, or directly with a contact by e-Mail, Messenger, Whatsapp, Line..
Short link
Use the short link to share your document on Twitter or by text message (SMS)
HTML Code
Copy the following HTML code to share your document on a Website or Blog
QR Code to this page
This file has been shared publicly by a user of PDF Archive.
Document ID: 0000215878.