G5D.workout.03/19

ESERCIZIO

sets

reps

rest

peso usato

• INCLINE DUMBBELL PRESS

• SETS 4

• REPS 2

• REST -

• PESO USATO -

• BARBELL OVERHEAD PRESS

• SETS 3

• REPS 5

• REST -

• PESO USATO -

• FLAT MACHINE PRESS

• SETS 3

• REPS 6

• REST -

• PESO USATO -

• BARBELL STANDING MILITARY PRESS

• SETS 3

• REPS 10

• REST -

• PESO USATO -

• OVER HEAD ROPE CABLE EXTENSIONS

• SETS 3

• REPS 8

• REST -

• PESO USATO -

ESERCIZIO

sets

reps

rest

peso usato

• BARBELL ROW

• SETS 4

• REPS 3

• REST -

• PESO USATO -

• PULL UP

• SETS 3

• REPS 6

• REST -

• PESO USATO -

• MACHINE ROW

• SETS 3

• REPS 6

• REST -

• PESO USATO -

• CLOSE GRIP LAT PULLDOWN

• SETS 3

• REPS 10

• REST -

• PESO USATO -

• MACHINE CURLS

• SETS 3

• REPS 8

• REST -

• PESO USATO -

ESERCIZIO

sets

reps

rest

peso usato

• BACK SQUAT

• SETS 4

• REPS 2

• REST -

• PESO USATO -

• DEADLIFT

• SETS 3

• REPS 5

• REST -

• PESO USATO -

• LEG PRESS

• SETS 3

• REPS 6

• REST -

• PESO USATO -

• DUMBBELL ROMANIAN DEADLIFT

• SETS 3

• REPS 10

• REST -

• PESO USATO -

• STANDING CALF RAISE

• SETS 3

• REPS 6

• REST -

• PESO USATO -

ESERCIZIO

sets

reps

rest

peso usato

• ARNOLD PRESS

• SETS 3

• REPS 6

• REST -

• PESO USATO -

• CLOSE GRIP BENCH PRESS

• SETS 3

• REPS 10

• REST -

• PESO USATO -

• SINGLE ARM CABLE PRESSDOWNS

• SETS 3

• REPS 12

• REST -

• PESO USATO -

• CLOSE GRIP LAT PULLDOWN

• SETS 3

• REPS 12

• REST -

• PESO USATO -

• T-BAR ROWS

• SETS 3

• REPS 10

• REST -

• PESO USATO -

• PREACHER CURLS

• SETS 3

• REPS 12

• REST -

• PESO USATO -

ESERCIZIO

sets

reps

rest

peso usato

• DEADLIFT

• SETS 4

• REPS 2

• REST -

• PESO USATO -

• BACK SQUAT

• SETS 3

• REPS 5

• REST -

• PESO USATO -

• ROMANIAN DEADLIFT

• SETS 3

• REPS 6

• REST -

• PESO USATO -

• LEG PRESS

• SETS 3

• REPS 10

• REST -

• PESO USATO -

• STANDING CALF RAISE

• SETS 3

• REPS 10

• REST -

• PESO USATO -

ESERCIZIO

sets

reps

rest

peso usato

• INCLINE DUMBBELL PRESS

• SETS 4

• REPS 3

• REST -

• PESO USATO -

• BARBELL OVERHEAD PRESS

• SETS 3

• REPS 6

• REST -

• PESO USATO -

• DECLINE DUMBBELL PRESS

• SETS 3

• REPS 8

• REST -

• PESO USATO -

• ARNOLD PRESS

• SETS 3

• REPS 12

• REST -

• PESO USATO -

• MACHINE TRICEPS PRESSDOWNS

• SETS 3

• REPS 8

• REST -

• PESO USATO -

ESERCIZIO

sets

reps

rest

peso usato

• BARBELL ROW

• SETS 4

• REPS 4

• REST -

• PESO USATO -

• PULL UP

• SETS 3

• REPS 7

• REST -

• PESO USATO -

• PRONE ROW

• SETS 3

• REPS 8

• REST -

• PESO USATO -

• CHIN UP

• SETS 3

• REPS 12

• REST -

• PESO USATO -

• MACHINE PREACHER CURLS

• SETS 3

• REPS 8/10

• REST -

• PESO USATO -

ESERCIZIO

sets

reps

rest

peso usato

• HYPEREXTENSION

• SETS 4

• REPS 8

• REST -

• PESO USATO -

• SUMO DEADLIFT

• SETS 3

• REPS 8

• REST -

• PESO USATO -

• LEG PRESS

• SETS 3

• REPS 8

• REST -

• PESO USATO -

• DUMBBELL ROMANIAN DEADLIFT

• SETS 3

• REPS 12

• REST -

• PESO USATO -

• STANDING CALF RAISE

• SETS 3

• REPS 8

• REST -

• PESO USATO -

ESERCIZIO

sets

reps

rest

peso usato

• MACHINE SHOULDER PRESS

• SETS 3

• REPS 8

• REST -

• PESO USATO -

• INCLINE BARBELL PRESS

• SETS 3

• REPS 12

• REST -

• PESO USATO -

• V-BAR CABLE PRESS

• SETS 3

• REPS 12

• REST -

• PESO USATO -

• CHIN UP

• SETS 3

• REPS 8

• REST -

• PESO USATO -

• DUMBBELL PRONE ROW

• SETS 3

• REPS 12

• REST -

• PESO USATO -

• PREACHER CURLS

• SETS 3

• REPS 12

• REST -

• PESO USATO -

ESERCIZIO

sets

reps

rest

peso usato

• HIP THRUSTER

• SETS 4

• REPS 10

• REST -

• PESO USATO -

• REVERSE LUNGES

• SETS 3

• REPS 6

• REST -

• PESO USATO -

• ROMANIAN DEADLIFT

• SETS 3

• REPS 8

• REST -

• PESO USATO -

• LEG PRESS

• SETS 3

• REPS 12

• REST -

• PESO USATO -

• STANDING CALF RAISE

• SETS 3

• REPS 12

• REST -

• PESO USATO -

ESERCIZIO

sets

reps

rest

peso usato

• INCLINE DUMBBELL PRESS

• SETS 4

• REPS 3

• REST -

• PESO USATO -

• BARBELL OVERHEAD PRESS

• SETS 3

• REPS 6

• REST -

• PESO USATO -

• INCLINE MACHINE PRESS

• SETS 3

• REPS 8

• REST -

• PESO USATO -

• BARBELL SEATED MILITARY PRESS

• SETS 3

• REPS 12

• REST -

• PESO USATO -

• MACHINE TRICEPS PRESSDOWNS

• SETS 3

• REPS 8

• REST -

• PESO USATO -

ESERCIZIO

sets

reps

rest

peso usato

• BARBELL ROW

• SETS 4

• REPS 4

• REST -

• PESO USATO -

• PULL UP

• SETS 3

• REPS 7

• REST -

• PESO USATO -

• MACHINE ROW

• SETS 3

• REPS 8

• REST -

• PESO USATO -

• CABLE PULLOVERS

• SETS 3

• REPS 12

• REST -

• PESO USATO -

• MACHINE PREACHER CURLS

• SETS 3

• REPS 8/10

• REST -

• PESO USATO -

ESERCIZIO

sets

reps

rest

peso usato

• CABLE GLUTES EXTENSION

• SETS 4

• REPS 12

• REST -

• PESO USATO -

• SUMO DEADLIFT

• SETS 3

• REPS 6

• REST -

• PESO USATO -

• LEG PRESS

• SETS 3

• REPS 8

• REST -

• PESO USATO -

• DUMBBELL ROMANIAN DEADLIFT

• SETS 3

• REPS 12

• REST -

• PESO USATO -

• STANDING CALF RAISE

• SETS 3

• REPS 8

• REST -

• PESO USATO -

ESERCIZIO

sets

reps

rest

peso usato

• ARNOLD PRESS

• SETS 3

• REPS 8

• REST -

• PESO USATO -

• DECLINE DUMBBELL PRESS

• SETS 3

• REPS 12

• REST -

• PESO USATO -

• DUMBBELL SKULL CRUSHERS

• SETS 3

• REPS 12

• REST -

• PESO USATO -

• CHIN UP

• SETS 3

• REPS 8

• REST -

• PESO USATO -

• BARBELL ROW

• SETS 3

• REPS 12

• REST -

• PESO USATO -

• MACHINE CURLS

• SETS 3

• REPS 12

• REST -

• PESO USATO -

ESERCIZIO

sets

reps

rest

peso usato

• FROG PUMP

• SETS 4

• REPS 15

• REST -

• PESO USATO -

• GLUTES MACHINE

• SETS 3

• REPS 10

• REST -

• PESO USATO -

• STIFF LEGS DEADLIFT

• SETS 3

• REPS 8

• REST -

• PESO USATO -

• LEG PRESS

• SETS 3

• REPS 12

• REST -

• PESO USATO -

• STANDING CALF RAISE

• SETS 3

• REPS 12

• REST -

• PESO USATO -

ESERCIZIO

sets

reps

rest

peso usato

• INCLINE DUMBBELL PRESS

• SETS 3

• REPS 8

• REST -

• PESO USATO -

• BARBELL OVERHEAD PRESS

• SETS 2

• REPS 6

• REST -

• PESO USATO -

• INCLINE MACHINE PRESS

• SETS 2

• REPS 8

• REST -

• PESO USATO -

• ARNOLD PRESS

• SETS 2

• REPS 12

• REST -

• PESO USATO -

• MACHINE TRICEPS PRESSDOWNS

• SETS 2

• REPS 8

• REST -

• PESO USATO -

ESERCIZIO

sets

reps

rest

peso usato

• BARBELL ROW

• SETS 3

• REPS 4

• REST -

• PESO USATO -

• PULL UP

• SETS 2

• REPS 7

• REST -

• PESO USATO -

• PENDLAY ROW

• SETS 2

• REPS 8

• REST -

• PESO USATO -

• CLOSE GRIP LAT PULLDOWN

• SETS 2

• REPS 12

• REST -

• PESO USATO -

• PREACHER DUMBBELL CURLS

• SETS 2

• REPS 8

• REST -

• PESO USATO -

ESERCIZIO

sets

reps

rest

peso usato

• CABLE GLUTES EXTENSION

• SETS 3

• REPS 15

• REST -

• PESO USATO -

• SUMO DEADLIFT

• SETS 2

• REPS 10

• REST -

• PESO USATO -

• LEG PRESS

• SETS 2

• REPS 10

• REST -

• PESO USATO -

• DUMBBELL ROMANIAN DEADLIFT

• SETS 2

• REPS 12

• REST -

• PESO USATO -

• STANDING CALF RAISE

• SETS 2

• REPS 8

• REST -

• PESO USATO -

ESERCIZIO

sets

reps

rest

peso usato

• ARNOLD PRESS

• SETS 2

• REPS 8

• REST -

• PESO USATO -

• DECLINE DUMBBELL PRESS

• SETS 2

• REPS 12

• REST -

• PESO USATO -

• SINGLE ARM CABLE PRESSDOWNS

• SETS 2

• REPS 12

• REST -

• PESO USATO -

• CLOSE GRIP LAT PULLDOWN

• SETS 2

• REPS 8

• REST -

• PESO USATO -

• T-BAR ROWS

• SETS 2

• REPS 12

• REST -

• PESO USATO -

• PREACHER CURLS

• SETS 2

• REPS 12

• REST -

• PESO USATO -

ESERCIZIO

sets

reps

rest

peso usato

• FROG PUMP

• SETS 4

• REPS 15

• REST -

• PESO USATO -

• GLUTES MACHINE

• SETS 3

• REPS 10

• REST -

• PESO USATO -

• STIFF LEGS DEADLIFT

• SETS 3

• REPS 8

• REST -

• PESO USATO -

• LEG PRESS

• SETS 3

• REPS 12

• REST -

• PESO USATO -

• STANDING CALF RAISE

• SETS 3

• REPS 12

• REST -

• PESO USATO -