Goffredo Cerza - Allenamento Estivo

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Goffredo Cerza - Allenamento Estivo

(Tratto da Lee Haney)

 

Finisher:

TUTTI I WORKOUT DAYS POLPACCI E ADDOMINALI:

• Standingcalfraise–6sets(15-20reps)

• Seatedcalfraise–3sets(15-20reps)
• VerticalLegRaise4sets(15-20reps)
• InclineSitUps–4sets(15-20reps)

• SeatedLegRaise–4sets(15-20reps)

 

VARIATION 1 

Day 1 Chest & Arms Warm Up a scelta

1. Bench Press 4 sets 8,8,6,6 (6-8)
2. Dumbell Bench Press 3 sets 10, 10, 8 (10-8) 3. Incline Bench Press 4 sets 8,8,6,6
4. Incline Dumbbell Bench Press 3 sets 10,10,8 5. Barbell Curl 4 sets 10,10,8,8
6. Preacher Curl 4 sets 10,10,8,8
7. Cable Tricep Extension 4 sets 12,12,10,10
8. Skullcrusher 4 sets 8,8,6,6

FinisherVedi Sopra

 

Day 2 LEGS!

Warm Up a scelta

Leg Extension 4 sets 15,15,12,12

Leg Press 4 sets 12,12,10 (usare questo una volta

ogni 3 workout)

Squats 4/5 Sets 10,10,8,8 (8)

Leg Curl 4 sets 10,10,8,8

Stiff Leg Deadlift 3/4 sets 10,10,8(8)(usare

questo una volta ogni 3 workout)

Finisher

 

Day 3 Back & Shoulders

Warm up a scelta

1. Front Lat Pull Down – 4 sets 10,10,8,8

2. Barbell of T-Bar Row 4 sets of 8,8,6,6

3. Cable Rows 4 sets of 10,10,8,8
4. Military Press 4/5 sets of 8,8,6,6,(6)

5. Side Lateral Raise 4 sets of 10,10,8,8 6. Upright Row – 4 sets of 8,8,6,6

Finisher

 

Day 4 Rest

 

VARIATION 2 

 

Day 1 Chest & Arms

Warm Up a scelta

Bench Press 4-5 sets 8,8,6,6(6)

Incline Bench Press 4 set 10,10,8,8

Dumbbell FLY 4 set 10,10,10,10

Chest Dip – 3-4 set x 12-15

Cable Crossover 3-4 set 15,15,12,(12)

Barbell Curl or Dumbbell Curl 4-5 set 8,8,6,6,(6)

Seated Incline Dumbbell Curl 4 set 10,10,8,8

Reverse Grip One Arm Cable Tricep Extension 3-

4 set 12,12,10,(10)

Finisher

 

Day 2 Legs


Warm Up a Scelta

Leg Extension 4-5 sets of 15,15,12,12, (12)

Leg Press 4 sets 12,12,10,10

Squat 4-5 set 10,10,8,8,(8)

Leg Curl 4 sets 10,10,8,8

Stiff Legged Dead Lift 3-4 set 8,8,6(6) (Every Other Workout)

Finisher

 

Day 3 Back

Warm Up a scelta

Narrow Grip Lat Pull Down 4 set 12,12,10,10

Barbell Row 4 set 10,10,8,8

Cable Rows 4 set 10,10,8,8,

One Arm Dumbbell Row 4 set 10,10,8,8

Military Press 4-5 set 8,8,6,6(6)

Side Lateral 4 set 10,10,8,8

Upright Row 4 set 8,8,6,6

Finisher

 

From: www.kingcerzfitness.com


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