Trainer: Gianmarco

Date :

Set
Warm up
1
2
3
4
5

DAY1
1 squat 5
2 leg press 4
3 bulgarian squat 3
4 bench press DB 4
5 low cable chest fly 3
6 lat machine one arm 4
7 pull ups (light ) 4
8 dip 4
9 french press 4

Set
Warm up
1
2
3
4
5

DAY2
1 dead lift 5
2 hip trust 4
3 nordic H 3
4 bench press BB 4
5 incline DB 3
6 military 5
7 over head 4
8 curl seated EZ BB 4
9 curl seated bench 45 DB 3

Set
Warm up
1
2
3
4
5

DAY3
1 Bench press BB 5
2 pull over 3
3 pull ups 5
4 bentover row BB 4
5 seated row triangle 3
6 military one arm BB (op de knee ) 4
7 curl concentric DB 3
8 triceps ine arm push down 3
9 abs

Set
Warm up
1
2
3
4
5

DAY4
1
2
3
4
5
6
7
8
9

PS:
 General Notes:

rep Ecc - Iso - Conc Break

WEEK 1 2
5 2'' 1 105 6x5 107
8 heavy 2
8 heavy 3
8 normal (75% 1RM) 4
12 midium 5
8 midium 6
4 0''2''2'' 7
8 heavy 8
8 heavy 9

Rep Ecc - Iso - Conc Break

WEEK 1 2
5 1 90 6x5 95
10 2 90 100
10 elastic 3
8 2''2''0'' 4
10 medium 5
5 6 25 6x5 27
8 heavy 7
8 heavy 8
10 heavy 9

Rep Ecc - Iso - Conc Break

WEEK 1 2
5 1 80 6x5 85
10 medium 2
5 3 5 6x5 7
8 heavy 4
12 medium 5
6 medium 6
10 medium / heavy 7
10 medium / heavy 8
9

Rep Ecc - Iso - Conc Break

WEEK 1 2
1
2
3
4
5
6
7
8
9
 kg
3 4 5 6 7 8
6x5 110 7x5 110 7x5 115

3 4 5 6 7 8
6x5 95 7x5 100 7x5 105
110 120 125

6x5 27 7x5 30 7x5 32

 3 4 5 6 7 8
6x5 87 7x5 87 7x5 90

6x5 10 7x5 11 7x5 13

3 4 5 6 7 8
 Trainer: Gianmarco
Data :

ALLENAMENTO 1 - Esercizi a circuito Ripetizioni

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2
3
4
5
6
7
8
9
10
11
12

N.B.:
 Note Generali:

Ripetizioni note es. / Target

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2
3
4
5
6
7
8
9
10
11
12
note es. / Target
 Frequenza:
Trainer: Gianmarco Periodo :
Data : Recupero

WOD - Workout of Day Set - Reps - Time

1
2
3
4
5
6
7
8
9
10
11
12

note:
 Legenda
G Gymnastic: elementi di ginnastica corpo liber
M Metabolic : Condizionamento Metabolico ("ca
W Weightlifting : Sollevamento pesi, Sollevamen

Set - Reps - Time TRAINING MODEL

Type

Mode

Duration

Weight

Result :
Round 1
Round 2
Round 3
Tot.Time
 Legenda
ementi di ginnastica corpo libero
ndizionamento Metabolico ("cardio")
Sollevamento pesi, Sollevamento olimpico

TRAINING MODEL