Il programma di allenamento di Trey Brewer
Lunedì(quadricipiti, bicipiti femorali e polpacci)
Regular Squats or front squat 4 sets x 10 to 15 reps
Leg Presses or Hack squat 4 sets x 10 to 15 reps
Walking Barbell Lunges 4 sets x 40 yards per set((there and back=1set)
Leg extension 4 sets x 10 to 15 reps
Lying leg curling 4 sets x 10 to 15 reps
seated leg curls 4 sets x 10 to 15 reps
stiff-leggen dead lifts 4 sets x 10 to 15 reps
standing calf raises 4 sets x 10 to 15 reps
seated calf raises 4 sets x 10 to 15 reps
Martedì(Deltoidi e trapezio)
Seated front military presses or dumbbel presses 4 sets x 10 to 15 reps
lateral raises 4 sets x 10 to 15 reps
cable laterals 4 sets x 10 to 15 reps
reverse pec deck 4 sets x 10 to 15 reps
dumbbell front raises 4 sets x 10 to 15 reps
upright rows 4 sets x 10 to 15 reps
barbell shrugs or dumbell shrug 4 sets x 10 to 15 reps
Mercoledì(Dorsali)
wide grip pull ups 4 sets x 10 to 15 reps
lat pulldown(wide grip, close grip, reverse grip or v-bar) 4 sets x 10 to 15 reps
deadlifts 5 sets x 10 to 15 reps
barbell rows 4 sets x 10 to 15 reps
t-bar rows 5 sets x 10 to 15 reps
one arm dumbbell rows 4 sets x 10 to 15 reps
seated pulley rows 4 sets x 10 to 15 reps
hyperxtension 5 sets x 10 to 15 reps
Giovedì(Bicipiti e tricipiti)
dumbbell preacher curl or barbell curls 4 sets x 10 to 15 reps
dumbbell curls 4 sets x 10 to 15 reps
dumbbell hammer curls 4 sets x 10 to 15 reps
concentration curls 4 sets x 10 to 15 reps
cable high pulley curls 4 sets x 10 to 15 reps
rope push downs 4 sets x 10 to 15 reps
skull cruschers 4 sets x 10 to 15 reps
seated dumbbell extension 4 sets x 10 to 15 reps
dumbbell kickbacks 4 sets x 10 to 15 reps
dips 5 sets x 10 to 15 reps
Venerdì(Pettorali)
dumbell bench presses or barbell bench presses 4 sets x 10 to 15 reps
incline dumbbell bench presses or barbell bench presses 4 sets x 10 to 15 reps
machine bench presses 4 sets x 10 to 15 reps
incline dumbbell flys 4 sets x 10 to 15 reps
cable crossover overs 4 sets x 10 to 15 reps
pec deck flys 4 sets x 10 to 15 reps
Sabato e Domenica (riposo)
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