Gianandrea Sedojin Pio
Region: IT
Monday 20 April 2026 14:53:38 GMT
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Malafronte Alfonso :
Non ci riesco
2026-04-21 21:07:03
1
dEclivio :
Sei in gamba, senza dubbio!🙂
2026-06-04 21:15:04
1
Ady :
👍💪💪💪
2026-04-21 17:32:03
1
Ale :
🔥🔥🔥
2026-04-20 15:12:52
1
niccalzo :
😂😂😂
2026-06-01 23:17:51
0
simone :
CHE NE PENSI? 🟢 GIORNO A – Upper (FORZA PUSH) 👉 focus: aumentare subito i push-up Riscaldamento (5 min) Jumping jack 1 min Scapular push-up 2x10 Hollow 20 sec 💪 BLOCCO PRINCIPALE Superset 1 (x4) Push-up → max -1 Rematore zaino → 10-12 ⏱️60 sec Superset 2 (x3) Push-up piedi rialzati → 6-10 Dead hang → max ⏱️60-90 sec 🔥 Finisher push-up Push-up → 1 set MAX totale (spingi forte) Core Plank 2x max Hollow 2x max 🟢 GIORNO B – Lower + cardio 👉 veloce ma efficace Circuito x4 Squat 15 Affondi 10+10 Glute bridge 15 Jump squat 10 ⏱️60 sec Finisher Burpees 3x max 🟢 GIORNO C – Upper (TRAZIONI + SPINTA) 👉 qui costruisci la schiena (fondamentale) Superset 1 (x4) Negative pull-up → 3 (lente 5 sec) Push-up → 8-10 ⏱️60-90 sec Superset 2 (x3) Rematore zaino → 10-12 Diamond push-up → max -1 🔥 Extra (IMPORTANTISSIMO) Isometria sopra la sbarra → 3x max tempo Core Leg raises 3x12 Hollow 2x max 🟢 GIORNO D – Full + pump 👉 giorno “da fisico” Circuito x5 Push-up 10-12 Squat 15 Rematore 10 Military press zaino 8 Plank 30 sec ⏱️60 sec
2026-04-21 13:37:57
1
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