1 SPINTA (PETTO – SPALLE – TRICIPITI)

Workout

Bench Press

Equipment: Barbell, Bench, Full Gym

Bench Press

4 Sets

8 Reps

120 Rest

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Dumbbell Shoulder Press

4 Sets

8 Reps

120 Rest

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Fly

4 Sets

6 Reps

120 Rest

One Arm Lying Triceps Extension

Equipment: Dumbbells, Full Gym

One Arm Lying Triceps Extension

4 Sets

8 Reps

120 Rest

Chest Dips

Equipment: Full Gym, Machine

Chest Dips

3 Sets

FAIL Reps

120 Rest

Hanging Knee Raises

Equipment: Full Gym

Hanging Knee Raises

3 Sets

15 Reps

90 Rest

Push-down

Equipment: Cable, Full Gym

Push-down

3 Sets

8 Reps

120 Rest

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2 TIRATA (SCHIENA – BICIPITI – GAMBE)Leg Day