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<?xml version="1.0" encoding="utf-8"?>
<!DOCTYPE html PUBLIC "-//W3C//DTD XHTML 1.0 Strict//EN"
"http://www.w3.org/TR/xhtml1/DTD/xhtml1-strict.dtd">
<html xmlns="http://www.w3.org/1999/xhtml" lang="en" xml:lang="en">
<head>
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<!-- 2022-01-30 Sun 17:03 -->
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<meta http-equiv="Content-Type" content="text/html;charset=utf-8" />
<meta name="viewport" content="width=device-width, initial-scale=1" />
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<title>Lezzi anche in palestra</title>
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<meta name="generator" content="Org mode" />
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<meta name="author" content="bparodi" />
<link rel="stylesheet" href="articles.css">
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</head>
<body>
<div id="content">
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<h1 class="title">Lezzi anche in palestra</h1>
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<div id="table-of-contents">
<h2>Table of Contents</h2>
<div id="text-table-of-contents">
<ul>
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<li><a href="#orga2255bd">Programma</a>
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<ul>
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<li><a href="#org0dadc90">Immagini TODO</a></li>
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</ul>
</li>
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<li><a href="#org1d4783d">Pesi</a></li>
<li><a href="#org147bf07">Gruppi muscolari</a>
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<ul>
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<li><a href="#org23c98af">Petto</a></li>
<li><a href="#orgd1ab199">Schiena</a></li>
<li><a href="#orga14ebed">Braccia e spalle</a></li>
<li><a href="#orgdd5a844">Addominali</a></li>
<li><a href="#org148b9dc">Gambe e glutei</a></li>
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</ul>
</li>
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<li><a href="#org3cba7b4">Macchinari</a>
<ul>
<li><a href="#org3ef987a">Adduction inner thigh</a></li>
<li><a href="#orgb065bf0">Abduction inner thigh</a></li>
<li><a href="#org61063cb">Calf machine</a></li>
<li><a href="#orgb20931e">Dumbbell bench rows</a></li>
<li><a href="#org7889de8">Hyperextension machine</a></li>
<li><a href="#orgf474bc2">Leg curl disteso</a></li>
<li><a href="#org1ae8e7e">Leg press</a></li>
<li><a href="#org8b63d08">Panca bloccante</a></li>
<li><a href="#org08556e3">Roman chair</a></li>
<li><a href="#org4b82d68">Rear delt machine</a></li>
<li><a href="#org107a1a5">Seated machine leg extension</a></li>
<li><a href="#org42b96af">Seated chest press</a></li>
<li><a href="#org1b69be1">Shoulder raise</a></li>
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</ul>
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</li>
<li><a href="#org9620dc5">Dumbbell</a>
<ul>
<li><a href="#orgce9f5d7">Lateral raise</a></li>
<li><a href="#org497e368">Lying triceps extension</a></li>
<li><a href="#org8e3de3e">Overhead triceps extension</a></li>
<li><a href="#org14ad5b1">Hammer curl</a></li>
<li><a href="#org0657f4a">Biceps curl alternato</a></li>
<li><a href="#orgd198e71">Close grip dumbbell</a></li>
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</ul>
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</li>
<li><a href="#orgfaf060b"><span class="todo TODO">TODO</span> Barbell</a></li>
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</ul>
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</div>
</div>
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<div id="outline-container-orga2255bd" class="outline-2">
<h2 id="orga2255bd">Programma</h2>
<div class="outline-text-2" id="text-orga2255bd">
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<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
<colgroup>
<col class="org-left" />
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<col class="org-left" />
<col class="org-left" />
<col class="org-left" />
<col class="org-left" />
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<col class="org-left" />
</colgroup>
<thead>
<tr>
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<th scope="col" class="org-left">X</th>
<th scope="col" class="org-left">Lunedì</th>
<th scope="col" class="org-left">Martedì</th>
<th scope="col" class="org-left">Mercoledì</th>
<th scope="col" class="org-left">Giovedì</th>
<th scope="col" class="org-left">Venerdì</th>
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</tr>
</thead>
<tbody>
<tr>
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<td class="org-left">Petto</td>
<td class="org-left">X</td>
<td class="org-left">&#xa0;</td>
<td class="org-left">X</td>
<td class="org-left">&#xa0;</td>
<td class="org-left">X</td>
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</tr>
<tr>
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<td class="org-left">Schiena</td>
<td class="org-left">X</td>
<td class="org-left">&#xa0;</td>
<td class="org-left">X</td>
<td class="org-left">&#xa0;</td>
<td class="org-left">X</td>
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</tr>
<tr>
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<td class="org-left">Braccia e spalle</td>
<td class="org-left">X</td>
<td class="org-left">&#xa0;</td>
<td class="org-left">X</td>
<td class="org-left">&#xa0;</td>
<td class="org-left">X</td>
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</tr>
<tr>
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<td class="org-left">Addominali</td>
<td class="org-left">X</td>
<td class="org-left">X</td>
<td class="org-left">&#xa0;</td>
<td class="org-left">X</td>
<td class="org-left">&#xa0;</td>
</tr>
<tr>
<td class="org-left">Gambe e glutei</td>
<td class="org-left">X</td>
<td class="org-left">X</td>
<td class="org-left">&#xa0;</td>
<td class="org-left">X</td>
<td class="org-left">&#xa0;</td>
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</tr>
</tbody>
</table>
<ul class="org-ul">
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<li><del>+</del> indica la superserie con l'esercizio successivo</li>
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</ul>
<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
<colgroup>
<col class="org-left" />
<col class="org-left" />
<col class="org-left" />
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<col class="org-left" />
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<col class="org-left" />
</colgroup>
<thead>
<tr>
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<th scope="col" class="org-left">Lunedì (da rivedere)</th>
<th scope="col" class="org-left">Martedì</th>
<th scope="col" class="org-left">Mercoledì</th>
<th scope="col" class="org-left">Giovedì</th>
<th scope="col" class="org-left">Venerdì</th>
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</tr>
</thead>
<tbody>
<tr>
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<td class="org-left">Seated Chest press</td>
<td class="org-left">sedia Romana</td>
<td class="org-left">bilanciere</td>
<td class="org-left">sedia Romana</td>
<td class="org-left">bilanciere</td>
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</tr>
<tr>
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<td class="org-left">Lat Machine (alterna wide e close)</td>
<td class="org-left">sedia del capitano</td>
<td class="org-left">seated machine back rows</td>
<td class="org-left">sedia del capitano</td>
<td class="org-left">lat (wide &amp; close)</td>
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</tr>
<tr>
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<td class="org-left">Shoulder Press</td>
<td class="org-left">panca bloccante</td>
<td class="org-left">pec machine</td>
<td class="org-left">panca bloccante</td>
<td class="org-left">shoulder press</td>
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</tr>
<tr>
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<td class="org-left">Lateral raise</td>
<td class="org-left">&#xa0;</td>
<td class="org-left">rear deltoids machine</td>
<td class="org-left">&#xa0;</td>
<td class="org-left">&#xa0;</td>
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</tr>
<tr>
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<td class="org-left">Dumbbell bench rows</td>
<td class="org-left">calf machine</td>
<td class="org-left">Dumbbell bench rows</td>
<td class="org-left">calf machine</td>
<td class="org-left">Dumbbell bench rows</td>
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</tr>
<tr>
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<td class="org-left">&#xa0;</td>
<td class="org-left">leg press</td>
<td class="org-left">Lateral raise</td>
<td class="org-left">leg press</td>
<td class="org-left">Lateral raise</td>
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</tr>
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<tr>
<td class="org-left">Lying triceps extensions <del>+</del></td>
<td class="org-left">leg curl disteso <del>+</del></td>
<td class="org-left">&#xa0;</td>
<td class="org-left">leg curl disteso <del>+</del></td>
<td class="org-left">&#xa0;</td>
</tr>
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<tr>
<td class="org-left">Hammer curl</td>
<td class="org-left">seated machine leg extension</td>
<td class="org-left">overhead triceps extension <del>+</del></td>
<td class="org-left">seated machine leg extension</td>
<td class="org-left">overhead triceps extension <del>+</del></td>
</tr>
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<tr>
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<td class="org-left">&#xa0;</td>
<td class="org-left">abduction inner thigh <del>+</del></td>
<td class="org-left">Hammer curl</td>
<td class="org-left">abduction inner thigh <del>+</del></td>
<td class="org-left">Hammer curl</td>
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</tr>
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<tr>
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<td class="org-left">sedia romana <del>+</del></td>
<td class="org-left">adduction inner thigh</td>
<td class="org-left">&#xa0;</td>
<td class="org-left">adduction inner thigh</td>
<td class="org-left">&#xa0;</td>
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</tr>
<tr>
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<td class="org-left">hyperextension <del>+</del></td>
<td class="org-left">&#xa0;</td>
<td class="org-left">hyperextension</td>
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<td class="org-left">&#xa0;</td>
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<td class="org-left">hyperextension</td>
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</tr>
<tr>
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<td class="org-left">&#xa0;</td>
<td class="org-left">(l'ordine dei due blocchi</td>
<td class="org-left">&#xa0;</td>
<td class="org-left">(l'ordine dei due blocchi</td>
<td class="org-left">&#xa0;</td>
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</tr>
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<tr>
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<td class="org-left">Leg press</td>
<td class="org-left">non influisce)</td>
<td class="org-left">&#xa0;</td>
<td class="org-left">non influisce)</td>
<td class="org-left">&#xa0;</td>
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</tr>
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<tr>
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<td class="org-left">Leg curl disteso <del>+</del></td>
<td class="org-left">&#xa0;</td>
<td class="org-left">&#xa0;</td>
<td class="org-left">&#xa0;</td>
<td class="org-left">&#xa0;</td>
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</tr>
<tr>
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<td class="org-left">seated machine leg extension</td>
<td class="org-left">&#xa0;</td>
<td class="org-left">&#xa0;</td>
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<td class="org-left">&#xa0;</td>
<td class="org-left">&#xa0;</td>
</tr>
<tr>
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<td class="org-left">abs machine o panca bloccante</td>
<td class="org-left">&#xa0;</td>
<td class="org-left">&#xa0;</td>
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<td class="org-left">&#xa0;</td>
<td class="org-left">&#xa0;</td>
</tr>
</tbody>
</table>
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</div>
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<div id="outline-container-org0dadc90" class="outline-3">
<h3 id="org0dadc90">Immagini TODO</h3>
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</div>
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</div>
<div id="outline-container-org1d4783d" class="outline-2">
<h2 id="org1d4783d">Pesi</h2>
<div class="outline-text-2" id="text-org1d4783d">
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<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
<colgroup>
<col class="org-left" />
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<col class="org-right" />
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</colgroup>
<thead>
<tr>
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<th scope="col" class="org-left">Macchine</th>
<th scope="col" class="org-right">Peso (kg)</th>
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</tr>
</thead>
<tbody>
<tr>
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<td class="org-left">Bilanciere</td>
<td class="org-right">35</td>
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</tr>
<tr>
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<td class="org-left">Pectoral</td>
<td class="org-right">25</td>
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</tr>
<tr>
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<td class="org-left">rear delt</td>
<td class="org-right">32</td>
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</tr>
<tr>
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<td class="org-left">Chest press</td>
<td class="org-right">30</td>
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</tr>
<tr>
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<td class="org-left">Lat machine</td>
<td class="org-right">35</td>
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</tr>
<tr>
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<td class="org-left">Shoulder press</td>
<td class="org-right">20</td>
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</tr>
<tr>
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<td class="org-left">leg press</td>
<td class="org-right">60</td>
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</tr>
</tbody>
</table>
<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
<colgroup>
<col class="org-left" />
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<col class="org-right" />
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</colgroup>
<thead>
<tr>
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<th scope="col" class="org-left">Sollevamenti con manubri</th>
<th scope="col" class="org-right">Peso (kg)</th>
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</tr>
</thead>
<tbody>
<tr>
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<td class="org-left">Laterali</td>
<td class="org-right">8</td>
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</tr>
<tr>
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<td class="org-left">Frontali</td>
<td class="org-right">8</td>
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</tr>
<tr>
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<td class="org-left">tricep extensions</td>
<td class="org-right">8/14</td>
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</tr>
<tr>
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<td class="org-left">close grip</td>
<td class="org-right">!</td>
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</tr>
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<tr>
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<td class="org-left">Bench rows</td>
<td class="org-right">16</td>
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</tr>
</tbody>
</table>
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</div>
</div>
<div id="outline-container-org147bf07" class="outline-2">
<h2 id="org147bf07">Gruppi muscolari</h2>
<div class="outline-text-2" id="text-org147bf07">
<p>
Massimo 3 allenamenti per gruppo muscolare alla settimana.
Ricorda sempre di espirare quando eserciti forza
</p>
</div>
<div id="outline-container-org23c98af" class="outline-3">
<h3 id="org23c98af">Petto</h3>
<div class="outline-text-3" id="text-org23c98af">
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<ul class="org-ul">
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<li>Pettorali: sono i grandi muscoli del petto. Sono pieni di fibre
muscolari spesse e aggiungono dimensioni alla parte superiore del
corpo. Il petto è diviso in due parti, il pettorale maggiore e il
pettorale minore. Forniscono supporto quando si tengono gli oggetti
davanti al corpo e sono attivati quando si raggiunge il corpo. I
pettorali sono attivati in molti movimenti quotidiani, soprattutto
nell'articolazione della spalla. Per esempio, quando si afferra una
cintura di sicurezza o ci si pettina sul lato opposto. Un altro è un
compito di base come raggiungere la tasca posteriore dei pantaloni o
infilare la camicia.</li>
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</ul>
<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
<colgroup>
<col class="org-left" />
<col class="org-left" />
</colgroup>
<thead>
<tr>
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<th scope="col" class="org-left">Nome</th>
<th scope="col" class="org-left">Gruppi minori</th>
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</tr>
</thead>
<tbody>
<tr>
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<td class="org-left">bilanciere a panca piana</td>
<td class="org-left">deltoidi, tricipiti</td>
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</tr>
<tr>
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<td class="org-left">seated chest press</td>
<td class="org-left">abs, deltoidi, tricipiti</td>
moar workout
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</tr>
<tr>
moar
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<td class="org-left">pec machine</td>
<td class="org-left">deltoidi, tricipiti</td>
moar workout
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</tr>
moar html
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<tr>
moar
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<td class="org-left">flessioni con manubri su panca inclinata</td>
<td class="org-left">abs, deltoidi</td>
moar html
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</tr>
moar
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</tbody>
</table>
</div>
</div>
<div id="outline-container-orgd1ab199" class="outline-3">
<h3 id="orgd1ab199">Schiena</h3>
<div class="outline-text-3" id="text-orgd1ab199">
<p>
La schiena sale dai glutei e si estende fino al collo e alle
spalle. Ci sono essenzialmente cinque gruppi muscolari presenti nella
schiena. Essi sono:
</p>
<ul class="org-ul">
<li>Latissimus Dorsi: è un grande muscolo piatto che si
estende ai lati, dietro il braccio, ed è parzialmente coperto dal
trapezio sulla schiena vicino alla linea mediana. A volte è chiamato
"lats". I dorsali facilitano il corpo nei movimenti di
trazione e si complimentano con le braccia nel perseguire varie
attività fisiche come tirare qualcosa nel corpo</li>
<li>Romboide: sono situati nella parte superiore della
schiena. Sono sotto i muscoli dei trapezi e non sono visibili
dall'esterno. Hanno origine dal midollo spinale e si fondono
nell'osso scapolare. Questi muscoli non possono essere visti ma
giocano un ruolo vitale nel rafforzare le scapole e tutti i
movimenti della schiena.</li>
<li>Trapezio: si trovano tra le spalle e il collo. I trapezi possono
essere ulteriormente classificate in tre: superiori, medi
e inferiori. Controllano le scapole e giocano un ruolo importante
nei movimenti di alzata e del collo. Sono usati per inclinare e
girare la testa e il collo e per alzare le spalle. Gli esercizi per
i trapezi toccano anche i romboidi.</li>
<li>Muscolo Teres: questo muscolo si trova sotto i "lats". Lavora con i
dorsali e con la cuffia dei rotatori.</li>
<li>Erettore spinale: è un insieme di muscoli che raddrizzano e ruotano
la schiena. Sono in realtà muscoli profondi che aiutano a estendere
la colonna vertebrale e sono fondamentali nella postura. Sono anche
importanti quando ci si piega in avanti e lateralmente.</li>
</ul>
<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
<colgroup>
<col class="org-left" />
<col class="org-left" />
<col class="org-left" />
<col class="org-left" />
</colgroup>
<thead>
<tr>
<th scope="col" class="org-left">Nome</th>
<th scope="col" class="org-left">Focus</th>
<th scope="col" class="org-left">Gruppi minori</th>
<th scope="col" class="org-left">Tipologia</th>
</tr>
</thead>
<tbody>
<tr>
<td class="org-left">dumbbell pullover</td>
<td class="org-left">trapezi</td>
<td class="org-left">petto, abs, deltoidi, tricipiti</td>
<td class="org-left">pesi</td>
</tr>
moar html
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<tr>
moar workout
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<td class="org-left">Dumbbell bench rows</td>
moar
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<td class="org-left">erettori, trapezi</td>
<td class="org-left">spalle, bicipiti</td>
<td class="org-left">pesi</td>
moar html
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</tr>
<tr>
moar
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<td class="org-left">hyperextension</td>
<td class="org-left">erettori</td>
<td class="org-left">glutei, tendini del ginocchio</td>
<td class="org-left">macchinario</td>
moar html
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</tr>
<tr>
moar
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<td class="org-left">wide grip lat</td>
<td class="org-left">erettori, lats</td>
<td class="org-left">abs, bicipiti</td>
<td class="org-left">macchinario</td>
moar html
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</tr>
<tr>
moar
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<td class="org-left">close grip lat</td>
<td class="org-left">erettori, lats</td>
<td class="org-left">abs, tricipiti</td>
<td class="org-left">macchinario</td>
moar html
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</tr>
moar workout
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moar html
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<tr>
moar
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<td class="org-left">seated back row</td>
<td class="org-left">lats</td>
<td class="org-left">abs, bicipiti</td>
<td class="org-left">macchinario</td>
moar html
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</tr>
moar
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</tbody>
</table>
</div>
</div>
<div id="outline-container-orga14ebed" class="outline-3">
<h3 id="orga14ebed">Braccia e spalle</h3>
<div class="outline-text-3" id="text-orga14ebed">
<ul class="org-ul">
<li>Bicipite: questo muscolo si trova nella parte anteriore superiore
del braccio. I bicipiti aiutano a controllare il movimento
delle articolazioni della spalla e del gomito.</li>
<li>Tricipiti: sono i muscoli nella parte posteriore superiore del braccio.
superiore. Questi muscoli aiutano a stabilizzare l'articolazione
della spalla e permettono di raddrizzare l'articolazione del gomito.</li>
<li>Deltoidi: sono conosciuti come i muscoli della spalla. È usato in
tutti i movimenti di sollevamento laterale del corpo. Il muscolo
deltoide è composto da 3 parti: deltoide anteriore, deltoide mediale
e deltoide posteriore</li>
</ul>
<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
<colgroup>
<col class="org-left" />
moar html
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moar
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<col class="org-left" />
<col class="org-left" />
</colgroup>
<thead>
moar html
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<tr>
moar
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<th scope="col" class="org-left">Nome</th>
<th scope="col" class="org-left">Focus</th>
<th scope="col" class="org-left">Gruppi minori</th>
</tr>
</thead>
<tbody>
<tr>
<td class="org-left">Shoulder press</td>
<td class="org-left">tutti e tre</td>
<td class="org-left">avambraccio</td>
moar workout
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</tr>
<tr>
moar
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<td class="org-left">Rear delt machine</td>
<td class="org-left">deltoidi</td>
moar workout
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<td class="org-left">&#xa0;</td>
moar
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</tr>
<tr>
<td class="org-left">Lying triceps extension</td>
<td class="org-left">tricipiti</td>
<td class="org-left">deltoidi</td>
</tr>
<tr>
<td class="org-left">overhead triceps extension</td>
<td class="org-left">tricipiti</td>
<td class="org-left">deltoidi</td>
</tr>
<tr>
<td class="org-left">Close Grip Dumbbell</td>
<td class="org-left">tricipiti</td>
<td class="org-left">deltoidi, petto</td>
</tr>
<tr>
<td class="org-left">Hammer curl</td>
<td class="org-left">bicipiti</td>
<td class="org-left">avambraccio</td>
moar html
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</tr>
</tbody>
</table>
workout todo
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</div>
moar html
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</div>
moar
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<div id="outline-container-orgdd5a844" class="outline-3">
<h3 id="orgdd5a844">Addominali</h3>
<div class="outline-text-3" id="text-orgdd5a844">
more
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<p>
moar
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Gli addominali assistono nel processo di respirazione e proteggono gli
organi interni e sono fondamentali nei movimenti di torsione
Giocano anche un ruolo chiave
nei movimenti di piegamento e nel mantenere una buona postura.
more
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</p>
moar
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<ul class="org-ul">
<li>Obliqui: ai lati degli addominali. Il movimento di questi muscoli
può risultare in diverse azioni, ma sono meglio conosciuti per la
loro flessione laterale e la rotazione del tronco nota come piega
laterale. Gli obliqui aiutano a sostenere la spina dorsale dalla
parte anteriore. Sono anche vitali per mantenere una buona postura.</li>
</ul>
<p>
Altri importanti muscoli addominali sono:
</p>
<ul class="org-ul">
<li>Gluteo medio: collega l'ileo alla parte superiore del femore.
Controlla il livello delle anche e permette la rotazione delle
cosce.</li>
<li>Gluteo massimo: il muscolo più grande e più esterno della natica, il
gluteo massimo si attacca a diversi punti del bacino e della coscia.
Permette di estendere la parte superiore della gamba, allargarla e
girarla verso l'esterno.</li>
<li>Serrato anteriore: un gruppo di muscoli collegati alla gabbia
toracica, che aiutano a stabilizzare la spalla.</li>
<li>Psoas major: questi muscoli collegano la parte inferiore della
colonna vertebrale all'ileo e al femore e aiutano a flettere le
anche.</li>
</ul>
workout todo
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<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
<colgroup>
<col class="org-left" />
moar
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<col class="org-left" />
<col class="org-left" />
workout todo
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</colgroup>
<thead>
<tr>
moar
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<th scope="col" class="org-left">Nome</th>
<th scope="col" class="org-left">Gruppi minori</th>
<th scope="col" class="org-left">Link</th>
workout todo
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</tr>
</thead>
<tbody>
<tr>
moar
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<td class="org-left">sedia romana</td>
<td class="org-left">gambe e glutei</td>
<td class="org-left"><a href="https://workoutlabs.com/exercise-guide/roman-chair-hyperextension-bench-side-bends/">https://workoutlabs.com/exercise-guide/roman-chair-hyperextension-bench-side-bends/</a></td>
workout todo
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</tr>
moar html
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<tr>
moar
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<td class="org-left">sedia del capitano</td>
<td class="org-left">schiena (erettore)</td>
<td class="org-left"><a href="https://workoutlabs.com/exercise-guide/captains-chair-leg-knee-hip-raises/">https://workoutlabs.com/exercise-guide/captains-chair-leg-knee-hip-raises/</a></td>
moar html
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</tr>
moar workout
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<tr>
moar
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<td class="org-left">hanging leg raise</td>
<td class="org-left">avambracci, glutei</td>
<td class="org-left"><a href="https://workoutlabs.com/exercise-guide/hanging-leg-raises/">https://workoutlabs.com/exercise-guide/hanging-leg-raises/</a></td>
moar workout
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</tr>
<tr>
moar
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<td class="org-left">Dumbbell Weighted Leg Pull-Ins</td>
<td class="org-left">glutei</td>
<td class="org-left"><a href="https://workoutlabs.com/exercise-guide/dumbbell-weighted-leg-pull-ins/">https://workoutlabs.com/exercise-guide/dumbbell-weighted-leg-pull-ins/</a></td>
moar workout
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</tr>
<tr>
moar
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<td class="org-left">abs machine</td>
<td class="org-left">&#xa0;</td>
<td class="org-left">&#xa0;</td>
moar workout
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</tr>
<tr>
moar
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<td class="org-left">panca bloccante inclinata</td>
<td class="org-left">&#xa0;</td>
<td class="org-left">&#xa0;</td>
moar workout
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</tr>
workout todo
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</tbody>
</table>
moar
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</div>
</div>
<div id="outline-container-org148b9dc" class="outline-3">
<h3 id="org148b9dc">Gambe e glutei</h3>
<div class="outline-text-3" id="text-org148b9dc">
<ul class="org-ul">
<li>I tendini del ginocchio: in inglese hamstrings, sono l'enorme gruppo
muscolare nella parte posteriore superiore delle cosce. La loro
funzione principale è quella di piegare le ginocchia e aiutare a
spingere il corpo in avanti.</li>
<li>Glutei: sono i muscoli delle natiche e i muscoli più grandi del
corpo. Sono muscoli chiave nel movimento delle gambe all'indietro e
di lato. I glutei aiutano anche a mantenere l'equilibrio quando si
cammina o si corre.</li>
<li>Quadricipiti: i quattro enormi muscoli che compongono la parte
anteriore della coscia, anche chiamato "quad". Il quadricipite è la
seconda struttura muscolare più grande del corpo umano dopo la
schiena. Si trova nella parte anteriore superiore della gamba. I
quattro muscoli enormi sono il retto femorale, il vasto laterale, il
vasto intermedio e il vasto mediale.</li>
<li>Gastrocnemio: comunemente chiamato come i muscoli del polpaccio,
sono situati nella parte posteriore inferiore delle vostre gambe.
Sono muscoli chiave quando si sollevano i talloni, come quando si
cammina, si corre e si sale le scale. Sono anche importanti per i</li>
</ul>
workout todo
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<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
<colgroup>
<col class="org-left" />
moar
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<col class="org-left" />
<col class="org-left" />
workout todo
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</colgroup>
<thead>
<tr>
moar
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<th scope="col" class="org-left">Nome</th>
<th scope="col" class="org-left">Focus</th>
<th scope="col" class="org-left">Gruppi minori</th>
workout todo
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</tr>
</thead>
<tbody>
<tr>
moar
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<td class="org-left">leg curl disteso</td>
<td class="org-left">tendini del ginocchio</td>
<td class="org-left">glutei</td>
workout todo
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</tr>
<tr>
moar
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<td class="org-left">seated machine leg extension</td>
<td class="org-left">quadricipiti</td>
<td class="org-left">&#xa0;</td>
more
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</tr>
<tr>
moar
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<td class="org-left">adduction inner thigh machine</td>
<td class="org-left">glutei</td>
<td class="org-left">&#xa0;</td>
workout todo
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</tr>
<tr>
moar
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<td class="org-left">abduction inner thigh machine</td>
<td class="org-left">glutei</td>
<td class="org-left">&#xa0;</td>
moar workout
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</tr>
<tr>
moar
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<td class="org-left">leg press</td>
<td class="org-left">quadricipiti</td>
<td class="org-left">glutei</td>
</tr>
<tr>
<td class="org-left">calf machine</td>
<td class="org-left">polpacci</td>
<td class="org-left">&#xa0;</td>
</tr>
<tr>
<td class="org-left">barbell hip trust</td>
<td class="org-left">glutei</td>
<td class="org-left">abs</td>
workout todo
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</tr>
</tbody>
</table>
</div>
</div>
moar
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</div>
<div id="outline-container-org3cba7b4" class="outline-2">
<h2 id="org3cba7b4">Macchinari</h2>
<div class="outline-text-2" id="text-org3cba7b4">
</div>
<div id="outline-container-org3ef987a" class="outline-3">
<h3 id="org3ef987a">Adduction inner thigh</h3>
</div>
<div id="outline-container-orgb065bf0" class="outline-3">
<h3 id="orgb065bf0">Abduction inner thigh</h3>
</div>
<div id="outline-container-org61063cb" class="outline-3">
<h3 id="org61063cb">Calf machine</h3>
</div>
<div id="outline-container-orgb20931e" class="outline-3">
<h3 id="orgb20931e">Dumbbell bench rows</h3>
</div>
<div id="outline-container-org7889de8" class="outline-3">
<h3 id="org7889de8">Hyperextension machine</h3>
<div class="outline-text-3" id="text-org7889de8">
<p>
hyperextensions.gif
</p>
</div>
</div>
<div id="outline-container-orgf474bc2" class="outline-3">
<h3 id="orgf474bc2">Leg curl disteso</h3>
</div>
<div id="outline-container-org1ae8e7e" class="outline-3">
<h3 id="org1ae8e7e">Leg press</h3>
<div class="outline-text-3" id="text-org1ae8e7e">
<ul class="org-ul">
<li>Nota le ginocchia mai del tutto estese</li>
<li>Migliore di quella in cui poggi tutto sulla schiena</li>
</ul>
</div>
</div>
<div id="outline-container-org8b63d08" class="outline-3">
<h3 id="org8b63d08">Panca bloccante</h3>
</div>
<div id="outline-container-org08556e3" class="outline-3">
<h3 id="org08556e3">Roman chair</h3>
<div class="outline-text-3" id="text-org08556e3">
<p>
sediacapitano.gif
</p>
</div>
</div>
<div id="outline-container-org4b82d68" class="outline-3">
<h3 id="org4b82d68">Rear delt machine</h3>
<div class="outline-text-3" id="text-org4b82d68">
<p>
reardelt.gif
</p>
</div>
</div>
<div id="outline-container-org107a1a5" class="outline-3">
<h3 id="org107a1a5">Seated machine leg extension</h3>
</div>
<div id="outline-container-org42b96af" class="outline-3">
<h3 id="org42b96af">Seated chest press</h3>
<div class="outline-text-3" id="text-org42b96af">
<p>
chestpress.gif
</p>
</div>
</div>
<div id="outline-container-org1b69be1" class="outline-3">
<h3 id="org1b69be1">Shoulder raise</h3>
</div>
</div>
<div id="outline-container-org9620dc5" class="outline-2">
<h2 id="org9620dc5">Dumbbell</h2>
<div class="outline-text-2" id="text-org9620dc5">
<p>
In italiano pesi
</p>
</div>
<div id="outline-container-orgce9f5d7" class="outline-3">
<h3 id="orgce9f5d7">Lateral raise</h3>
<div class="outline-text-3" id="text-orgce9f5d7">
<div id="org9c89dca" class="figure">
<p><img src="./files/workout/lateralraise.gif" alt="lateralraise.gif" />
</p>
</div>
</div>
</div>
<div id="outline-container-org497e368" class="outline-3">
<h3 id="org497e368">Lying triceps extension</h3>
<div class="outline-text-3" id="text-org497e368">
<div id="org448a2c1" class="figure">
<p><img src="./files/workout/lying-triceps-extension.gif" alt="lying-triceps-extension.gif" />
</p>
</div>
</div>
</div>
<div id="outline-container-org8e3de3e" class="outline-3">
<h3 id="org8e3de3e">Overhead triceps extension</h3>
<div class="outline-text-3" id="text-org8e3de3e">
<div id="orgf7f66fb" class="figure">
<p><img src="./files/workout/overhead-triceps.gif" alt="overhead-triceps.gif" />
</p>
</div>
</div>
</div>
<div id="outline-container-org14ad5b1" class="outline-3">
<h3 id="org14ad5b1">Hammer curl</h3>
<div class="outline-text-3" id="text-org14ad5b1">
<div id="org01f87ce" class="figure">
<p><img src="./files/workout/hammercurl.gif" alt="hammercurl.gif" />
</p>
</div>
</div>
</div>
<div id="outline-container-org0657f4a" class="outline-3">
<h3 id="org0657f4a">Biceps curl alternato</h3>
<div class="outline-text-3" id="text-org0657f4a">
<div id="orge2de19a" class="figure">
<p><img src="./files/workout/alternatingbiceps.gif" alt="alternatingbiceps.gif" />
</p>
</div>
</div>
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<div id="outline-container-orgd198e71" class="outline-3">
<h3 id="orgd198e71">Close grip dumbbell</h3>
<div class="outline-text-3" id="text-orgd198e71">
<div id="org1322434" class="figure">
<p><img src="./files/workout/close-grip-dumbbell.gif" alt="close-grip-dumbbell.gif" />
</p>
</div>
</div>
</div>
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<div id="outline-container-orgfaf060b" class="outline-2">
<h2 id="orgfaf060b"><span class="todo TODO">TODO</span> Barbell</h2>
<div class="outline-text-2" id="text-orgfaf060b">
workout todo
2022-01-21 23:39:44 +00:00
<p>
moar
2022-01-30 17:04:21 +00:00
In italiano bilanciere
workout todo
2022-01-21 23:39:44 +00:00
</p>
</div>
</div>
</div>
<div id="postamble" class="status">
moar
2022-01-24 01:21:07 +00:00
<p class="author">Author: bparodi</p>
workout todo
2022-01-21 23:39:44 +00:00
</div>
</body>
</html>
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