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Scheda Palestra: 1°giornata Addominali

The document outlines a 6-day workout program that focuses on different areas each day. Day 1 works the core with exercises like plank, butterfly, and Russian twists. Day 2 works the upper body with calisthenics exercises like dips, pull-ups, and vertical pushups. Day 3 works the lower body with squats, lunges, and calf raises. Days 4 and 6 are rest days. Day 5 works the arms and back with exercises like bicep curls, pulldowns, and dips. Core exercises like plank are included each day.

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David Gajic
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66 views3 pages

Scheda Palestra: 1°giornata Addominali

The document outlines a 6-day workout program that focuses on different areas each day. Day 1 works the core with exercises like plank, butterfly, and Russian twists. Day 2 works the upper body with calisthenics exercises like dips, pull-ups, and vertical pushups. Day 3 works the lower body with squats, lunges, and calf raises. Days 4 and 6 are rest days. Day 5 works the arms and back with exercises like bicep curls, pulldowns, and dips. Core exercises like plank are included each day.

Uploaded by

David Gajic
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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SCHEDA PALESTRA

1°GIORNATA ADDOMINALI
- Flessioni 15 x 3 - Plank
- Curl 20 x 3 - Cycle
- MuscleUp 20 x 3 - Butterfly
- Incrociati 20 x 3 - Cisor
- Laterali 20 x 3 - Russian
- Sacco 3.00 x 2

CALISTHENICS
- Dips
- Corda
- Trazioni
- Verticale
3°GIORNATA - Frog
- Flessioni 15 x 3
- Chestpress 12 x 4
- Squat 15 x 3
- Affondi 15 x 3
- Alpini 20 x 3
- Calf 3.00 x 2

4°GIORNATA
- RIPOSO

5°GIORNATA
- Flessioni 15 x 3
- Curl 20 x 3
- Pulldown stretto 12 x 3
- Pulldown largo 12 x 3
- Rematore 12 x 3
- Dips 8x3

6°GIORNATA
- RIPOSO
ARMS DAY SHOULDERS DAY LEGS DAY

CHEST CHEST CHEST


Decline pushup 3 X 15 Decline pushup 3 X 15 Decline pushup 3 X 15
Diamond pushup 3 X 15 Diamond pushup 3 X 15 Diamond pushup 3 X 15
Normal pushup 3 X 15 Normal pushup 3 X 15 Normal pushup 3 X 15

ARMS SHOULDERS LEGS


Curl 3 X 20 Curl 3 X 20 Chestpress 3 X 20
Close pulldown 3 X 15 Muscleup 3 X 15 Squat 3 X 20
Wide pulldown 3 X 15 Cross 3 X 20 Lunges 3 X 16
Rowings 3 X 20 Lateral 3 X 20 Alpins 3 X 20
Dips 3 X 15 Shrugs 3 X 20 Calf 3 X 30

ABS ABS ABS


Plank 3 X 60 sec Plank 3 X 60 sec Plank 3 X 60 sec
Butterfly chrunch 3 X 40 rep Butterfly chrunch 3 X 40 rep Butterfly chrunch 3 X 40 rep
Russian twist 3 X 40 rep Russian twist 3 X 40 rep Russian twist 3 X 40 rep

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