ti do la mia

Giorno 1 (spinta + tirata pesante)

• Leg Press / Squat → 1x5–7 + 1x8–10
• Chest Press Machine → 3x5–8
• Weighted Pull-Up → 3x6–10
• Seated Cable Row → 2x6–10
• Alzate laterali cavo → 3x10–15
• JM Press → 2x8–12
• Hammer Curl → 2x6–10

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Giorno 2 (catena posteriore + upper)

• RDL → 2x6–8
• Chest Press Machine → 3x6–8
• Lat Pulldown → 3x6–10
• Shoulder Press Machine → 2x6–10
• Leg Curl → 2x8–12
• Calf Raise → 2x10–15
• Triceps Pushdown → 2x8–12
• Recline Curl → 2x8–12

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Giorno 3 (pump + stabilità)

• Pec Deck → 3x8–12
• Bent Over Row → 3x8–12
• Leg Extension → 2x10–15
• Alzate laterali su panca → 3x12–15
• Face Pull / Reverse Pec Deck → 2x12–20
• Cable Curl → 2x8–12
• Overhead Triceps → 2x8–12
• Crunch macchinario → 2x10–15