LOWER

Squat smith machine 4 x 12

American deadlift 4 x 12
Hip bridge 4 x 10
Lateral lunges with dumbell 4 x 10 x parte
Leg press medium eleveted feet 4 x 15

UPPER & CORE

Cable crossovers 4 x 12
Standing lat pulldown 4 x 12
Shoulder press machine 4 x 10
Biceps Curls with rope 4 x 12
Triceps pushdown with triangle 4 x 12
Abs crunches machine 3 x 15
Side twist with barbell 3 x 15

LOWER

Affondi statici smith machine 4 x 10 x parte

American deadlift 4 x 12
Hip bridge 4 x 10
Lateral steps 4 x 10 x parte
Leg curls machine 4 x 12
REST

1:30 min
1:30 min
1:30 min
1:30 alla fine dell'esercizio in totale
1:30 min

1:30 min
1:30 min
1:30 min
1:30 min
1:30 min
1:30 min
1:30 min

1:30 min
1:30 min
1:30 min
1:30 alla fine dell'esercizio in totale
1:30 min