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@ -2,24 +2,57 @@
#+TITLE: Lezzi anche in palestra
#+options: html-style:nil html-scripts:nil date:nil created:nil num:nil
#+HTML_HEAD: <link rel="stylesheet" href="articles.css">
- espira quando eserciti forza
* Programma
| X | Lunedì | Martedì | Mercoledì | Giovedì | Venerdì |
|------------------+--------+---------+-----------+---------+---------|
| Petto | X | | X | | X |
| Schiena | X | | X | | X |
| Braccia e spalle | X | | X | | X |
| Addominali | X | X | | X | |
| Gambe e glutei | X | X | | X | |
- +++ indica la superserie con l'esercizio successivo
| Lunedì (da rivedere) | Martedì | Mercoledì | Giovedì | Venerdì |
|------------------------------------+------------------------------+--------------------------------+------------------------------+--------------------------------|
| Seated Chest press | sedia Romana | bilanciere | sedia Romana | bilanciere |
| Lat Machine (alterna wide e close) | sedia del capitano | seated machine back rows | sedia del capitano | lat (wide & close) |
| Shoulder Press | panca bloccante | pec machine | panca bloccante | shoulder press |
| Lateral raise | | rear deltoids machine | | |
| Dumbbell bench rows | calf machine | Dumbbell bench rows | calf machine | Dumbbell bench rows |
| | leg press | Lateral raise | leg press | Lateral raise |
| Lying triceps extensions +++ | leg curl disteso +++ | | leg curl disteso +++ | |
| Hammer curl | seated machine leg extension | overhead triceps extension +++ | seated machine leg extension | overhead triceps extension +++ |
| | abduction inner thigh +++ | Hammer curl | abduction inner thigh +++ | Hammer curl |
| sedia romana +++ | adduction inner thigh | | adduction inner thigh | |
| hyperextension +++ | | hyperextension | | hyperextension |
| | (l'ordine dei due blocchi | | (l'ordine dei due blocchi | |
| Leg press | non influisce) | | non influisce) | |
| Leg curl disteso +++ | | | | |
| seated machine leg extension | | | | |
| abs machine o panca bloccante | | | | |
** Immagini TODO
* Pesi
| Macchine | Peso (kg) |
|----------------+-----------|
| Bilanciere | 35 |
| Pectoral | 25 |
| rear delt | 32 |
| Chest press | 30 |
| Lat machine | 35 |
| Shoulder press | 20 |
| leg press | 60 |
| Sollevamenti con manubri | Peso (kg) |
|--------------------------+-----------|
| Laterali | 8 |
| Frontali | 8 |
| tricep extensions | 8/14 |
| close grip | ! |
| Bench rows | 16 |
* Gruppi muscolari
Massimo 3 allenamenti per gruppo muscolare alla settimana.
** TODO boh
Esercizi BOH
- dips
- chin up
- polpacci col bilanciere?
- rowing senza panca
- vertical traction
- arm curl con macchinario
- triceps extension con macchinario
- pullup
- rowing machine
- Assisted dip
- chair leg knee hip raise
https://workoutlabs.com/exercise-guide/captains-chair-leg-knee-hip-raises/
- farmer's walk https://workoutlabs.com/exercise-guide/farmers-walk-carry/
Ricorda sempre di espirare quando eserciti forza
** Petto
- Pettorali: sono i grandi muscoli del petto. Sono pieni di fibre
muscolari spesse e aggiungono dimensioni alla parte superiore del
@ -152,54 +185,41 @@ Altri importanti muscoli addominali sono:
| calf machine | polpacci | |
| barbell hip trust | glutei | abs |
* Programma
| X | Lunedì | Martedì | Mercoledì | Giovedì | Venerdì |
|------------------+--------+---------+-----------+---------+---------|
| Petto | X | | X | | X |
| Schiena | X | | X | | X |
| Braccia e spalle | X | | X | | X |
| Addominali | X | X | | X | |
| Gambe e glutei | X | X | | X | |
- +++ indica la superserie con l'esercizio successivo
| Lunedì (da rivedere) | Martedì | Mercoledì |
|------------------------------------+------------------------------+--------------------------------|
| Seated Chest press | sedia Romana | bilanciere |
| Lat Machine (alterna wide e close) | sedia del capitano | lat (wide & close) |
| Shoulder Press | panca bloccante | shoulder press |
| Lateral raise | | |
| Lying triceps extension | calf machine | Dumbbell bench rows |
| Close Grip Dumbbell | leg press | Lateral raise |
| Dumbbell bench rows | leg curl disteso +++ | |
| Hammer curl | seated machine leg extension | overhead triceps extension +++ |
| | abduction inner thigh +++ | Hammer curl |
| | adduction inner thigh | |
| | | hyperextension |
* Macchinari
** Adduction inner thigh
** Abduction inner thigh
** Calf machine
** Dumbbell bench rows
** Hyperextension machine
hyperextensions.gif
** Leg curl disteso
** Leg press
- Nota le ginocchia mai del tutto estese
- Migliore di quella in cui poggi tutto sulla schiena
** PROVA
** Immagini TODO
[[./files/workout/close-grip-dumbbell.gif]]
** Panca bloccante
** Roman chair
sediacapitano.gif
** Rear delt machine
reardelt.gif
** Seated machine leg extension
** Seated chest press
chestpress.gif
** Shoulder raise
* Dumbbell
In italiano pesi
** Lateral raise
[[./files/workout/lateralraise.gif]]
** Lying triceps extension
[[./files/workout/lying-triceps-extension.gif]]
** Overhead triceps extension
[[./files/workout/overhead-triceps.gif]]
* Pesi
| Macchine | Peso (kg) |
|----------------+-----------|
| Bilanciere | 30 |
| Pectoral | 25 |
| rear delt | 32 |
| Chest press | 30 |
| Lat machine | 35 |
| Shoulder press | 20 |
| leg press | 60 |
| Sollevamenti con manubri | Peso (kg) |
|--------------------------+-----------|
| Laterali | 6 |
| Frontali | 6 |
| tricep extensions | 6 |
| close grip | 6 |
| Bench rows | 12 |
* TODO
buone immagini:
https://trasformami.com/6-esercizi-top-per-i-bicipiti-con-manubri-per-braccia-dacciaio/
rear delt machine: https://global-uploads.webflow.com/5d1d0d3f53ced35a29dbe169/5f9891119254ff23b550fc64__8e3zLUoPWJ3uZ5mbhqjlxejEfeTV2ExpaL-1v0vBvVXMYmxaHwZPpcOSd9nUEt57D0uSZL5EnXvHDxq8YsHZEWmUyP7bCFN5kxDi2el0P8-6f45mnvckWRLdTkJELI-rundLkoW.gif
** Hammer curl
[[./files/workout/hammercurl.gif]]
** Biceps curl alternato
[[./files/workout/alternatingbiceps.gif]]
** Close grip dumbbell
[[./files/workout/close-grip-dumbbell.gif]]
* TODO Barbell
In italiano bilanciere

856
blog/workout.html
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@ -3,7 +3,7 @@
"http://www.w3.org/TR/xhtml1/DTD/xhtml1-strict.dtd">
<html xmlns="http://www.w3.org/1999/xhtml" lang="en" xml:lang="en">
<head>
<!-- 2022-01-26 Wed 00:52 -->
<!-- 2022-01-30 Sun 17:03 -->
<meta http-equiv="Content-Type" content="text/html;charset=utf-8" />
<meta name="viewport" content="width=device-width, initial-scale=1" />
<title>Lezzi anche in palestra</title>
@ -18,63 +18,400 @@
<h2>Table of Contents</h2>
<div id="text-table-of-contents">
<ul>
<li><a href="#org9a86ee4">Gruppi muscolari</a>
<li><a href="#orga2255bd">Programma</a>
<ul>
<li><a href="#orgcaba765"><span class="todo TODO">TODO</span> boh</a></li>
<li><a href="#org0be2349">Petto</a></li>
<li><a href="#org56ff624">Schiena</a></li>
<li><a href="#org6eed7bd">Braccia e spalle</a></li>
<li><a href="#org064227e">Addominali</a></li>
<li><a href="#org6fbd41a">Gambe e glutei</a></li>
<li><a href="#org0dadc90">Immagini TODO</a></li>
</ul>
</li>
<li><a href="#orgf62f56f">Programma</a>
<li><a href="#org1d4783d">Pesi</a></li>
<li><a href="#org147bf07">Gruppi muscolari</a>
<ul>
<li><a href="#org24921e4">PROVA</a></li>
<li><a href="#org79253da">Immagini TODO</a></li>
<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>
</ul>
</li>
<li><a href="#org330818b">Pesi</a></li>
<li><a href="#org4f7e0ba">TODO</a></li>
<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>
</ul>
</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>
</ul>
</li>
<li><a href="#orgfaf060b"><span class="todo TODO">TODO</span> Barbell</a></li>
</ul>
</div>
</div>
<div id="outline-container-orga2255bd" class="outline-2">
<h2 id="orga2255bd">Programma</h2>
<div class="outline-text-2" id="text-orga2255bd">
<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" />
<col class="org-left" />
<col class="org-left" />
</colgroup>
<thead>
<tr>
<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>
</tr>
</thead>
<tbody>
<tr>
<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>
</tr>
<tr>
<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>
</tr>
<tr>
<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>
</tr>
<tr>
<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>
</tr>
</tbody>
</table>
<ul class="org-ul">
<li>espira quando eserciti forza</li>
<li><del>+</del> indica la superserie con l'esercizio successivo</li>
</ul>
<div id="outline-container-org9a86ee4" class="outline-2">
<h2 id="org9a86ee4">Gruppi muscolari</h2>
<div class="outline-text-2" id="text-org9a86ee4">
<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" />
<col class="org-left" />
</colgroup>
<thead>
<tr>
<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>
</tr>
</thead>
<tbody>
<tr>
<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>
</tr>
<tr>
<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>
</tr>
<tr>
<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>
</tr>
<tr>
<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>
</tr>
<tr>
<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>
</tr>
<tr>
<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>
</tr>
<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>
<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>
<tr>
<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>
</tr>
<tr>
<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>
</tr>
<tr>
<td class="org-left">hyperextension <del>+</del></td>
<td class="org-left">&#xa0;</td>
<td class="org-left">hyperextension</td>
<td class="org-left">&#xa0;</td>
<td class="org-left">hyperextension</td>
</tr>
<tr>
<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>
</tr>
<tr>
<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>
</tr>
<tr>
<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>
</tr>
<tr>
<td class="org-left">seated machine leg extension</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>
</tr>
<tr>
<td class="org-left">abs machine o panca bloccante</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>
</tr>
</tbody>
</table>
</div>
<div id="outline-container-org0dadc90" class="outline-3">
<h3 id="org0dadc90">Immagini TODO</h3>
</div>
</div>
<div id="outline-container-org1d4783d" class="outline-2">
<h2 id="org1d4783d">Pesi</h2>
<div class="outline-text-2" id="text-org1d4783d">
<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
<colgroup>
<col class="org-left" />
<col class="org-right" />
</colgroup>
<thead>
<tr>
<th scope="col" class="org-left">Macchine</th>
<th scope="col" class="org-right">Peso (kg)</th>
</tr>
</thead>
<tbody>
<tr>
<td class="org-left">Bilanciere</td>
<td class="org-right">35</td>
</tr>
<tr>
<td class="org-left">Pectoral</td>
<td class="org-right">25</td>
</tr>
<tr>
<td class="org-left">rear delt</td>
<td class="org-right">32</td>
</tr>
<tr>
<td class="org-left">Chest press</td>
<td class="org-right">30</td>
</tr>
<tr>
<td class="org-left">Lat machine</td>
<td class="org-right">35</td>
</tr>
<tr>
<td class="org-left">Shoulder press</td>
<td class="org-right">20</td>
</tr>
<tr>
<td class="org-left">leg press</td>
<td class="org-right">60</td>
</tr>
</tbody>
</table>
<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
<colgroup>
<col class="org-left" />
<col class="org-right" />
</colgroup>
<thead>
<tr>
<th scope="col" class="org-left">Sollevamenti con manubri</th>
<th scope="col" class="org-right">Peso (kg)</th>
</tr>
</thead>
<tbody>
<tr>
<td class="org-left">Laterali</td>
<td class="org-right">8</td>
</tr>
<tr>
<td class="org-left">Frontali</td>
<td class="org-right">8</td>
</tr>
<tr>
<td class="org-left">tricep extensions</td>
<td class="org-right">8/14</td>
</tr>
<tr>
<td class="org-left">close grip</td>
<td class="org-right">!</td>
</tr>
<tr>
<td class="org-left">Bench rows</td>
<td class="org-right">16</td>
</tr>
</tbody>
</table>
</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-orgcaba765" class="outline-3">
<h3 id="orgcaba765"><span class="todo TODO">TODO</span> boh</h3>
<div class="outline-text-3" id="text-orgcaba765">
<p>
Esercizi BOH
</p>
<ul class="org-ul">
<li>dips</li>
<li>chin up</li>
<li>polpacci col bilanciere?</li>
<li>rowing senza panca</li>
<li>vertical traction</li>
<li>arm curl con macchinario</li>
<li>triceps extension con macchinario</li>
<li>pullup</li>
<li>rowing machine</li>
<li>Assisted dip</li>
<li>chair leg knee hip raise
<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></li>
<li>farmer's walk <a href="https://workoutlabs.com/exercise-guide/farmers-walk-carry/">https://workoutlabs.com/exercise-guide/farmers-walk-carry/</a></li>
</ul>
</div>
</div>
<div id="outline-container-org0be2349" class="outline-3">
<h3 id="org0be2349">Petto</h3>
<div class="outline-text-3" id="text-org0be2349">
<div id="outline-container-org23c98af" class="outline-3">
<h3 id="org23c98af">Petto</h3>
<div class="outline-text-3" id="text-org23c98af">
<ul class="org-ul">
<li>Pettorali: sono i grandi muscoli del petto. Sono pieni di fibre
muscolari spesse e aggiungono dimensioni alla parte superiore del
@ -125,9 +462,9 @@ infilare la camicia.</li>
</table>
</div>
</div>
<div id="outline-container-org56ff624" class="outline-3">
<h3 id="org56ff624">Schiena</h3>
<div class="outline-text-3" id="text-org56ff624">
<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
@ -225,9 +562,9 @@ importanti quando ci si piega in avanti e lateralmente.</li>
</table>
</div>
</div>
<div id="outline-container-org6eed7bd" class="outline-3">
<h3 id="org6eed7bd">Braccia e spalle</h3>
<div class="outline-text-3" id="text-org6eed7bd">
<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
@ -297,9 +634,9 @@ e deltoide posteriore</li>
</table>
</div>
</div>
<div id="outline-container-org064227e" class="outline-3">
<h3 id="org064227e">Addominali</h3>
<div class="outline-text-3" id="text-org064227e">
<div id="outline-container-orgdd5a844" class="outline-3">
<h3 id="orgdd5a844">Addominali</h3>
<div class="outline-text-3" id="text-orgdd5a844">
<p>
Gli addominali assistono nel processo di respirazione e proteggono gli
organi interni e sono fondamentali nei movimenti di torsione
@ -387,9 +724,9 @@ anche.</li>
</table>
</div>
</div>
<div id="outline-container-org6fbd41a" class="outline-3">
<h3 id="org6fbd41a">Gambe e glutei</h3>
<div class="outline-text-3" id="text-org6fbd41a">
<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
@ -475,292 +812,151 @@ cammina, si corre e si sale le scale. Sono anche importanti per i</li>
</div>
</div>
<div id="outline-container-orgf62f56f" class="outline-2">
<h2 id="orgf62f56f">Programma</h2>
<div class="outline-text-2" id="text-orgf62f56f">
<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" />
<col class="org-left" />
<col class="org-left" />
</colgroup>
<thead>
<tr>
<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>
</tr>
</thead>
<tbody>
<tr>
<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>
</tr>
<tr>
<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>
</tr>
<tr>
<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>
</tr>
<tr>
<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>
</tr>
</tbody>
</table>
<ul class="org-ul">
<li><del>+</del> indica la superserie con l'esercizio successivo</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" />
</colgroup>
<thead>
<tr>
<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>
</tr>
</thead>
<tbody>
<tr>
<td class="org-left">Seated Chest press</td>
<td class="org-left">sedia Romana</td>
<td class="org-left">bilanciere</td>
</tr>
<tr>
<td class="org-left">Lat Machine (alterna wide e close)</td>
<td class="org-left">sedia del capitano</td>
<td class="org-left">lat (wide &amp; close)</td>
</tr>
<tr>
<td class="org-left">Shoulder Press</td>
<td class="org-left">panca bloccante</td>
<td class="org-left">shoulder press</td>
</tr>
<tr>
<td class="org-left">Lateral raise</td>
<td class="org-left">&#xa0;</td>
<td class="org-left">&#xa0;</td>
</tr>
<tr>
<td class="org-left">Lying triceps extension</td>
<td class="org-left">calf machine</td>
<td class="org-left">Dumbbell bench rows</td>
</tr>
<tr>
<td class="org-left">Close Grip Dumbbell</td>
<td class="org-left">leg press</td>
<td class="org-left">Lateral raise</td>
</tr>
<tr>
<td class="org-left">Dumbbell bench rows</td>
<td class="org-left">leg curl disteso <del>+</del></td>
<td class="org-left">&#xa0;</td>
</tr>
<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>
</tr>
<tr>
<td class="org-left">&#xa0;</td>
<td class="org-left">abduction inner thigh <del>+</del></td>
<td class="org-left">Hammer curl</td>
</tr>
<tr>
<td class="org-left">&#xa0;</td>
<td class="org-left">adduction inner thigh</td>
<td class="org-left">&#xa0;</td>
</tr>
<tr>
<td class="org-left">&#xa0;</td>
<td class="org-left">&#xa0;</td>
<td class="org-left">hyperextension</td>
</tr>
</tbody>
</table>
<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-org24921e4" class="outline-3">
<h3 id="org24921e4">PROVA</h3>
<div id="outline-container-org3ef987a" class="outline-3">
<h3 id="org3ef987a">Adduction inner thigh</h3>
</div>
<div id="outline-container-org79253da" class="outline-3">
<h3 id="org79253da">Immagini TODO</h3>
<div class="outline-text-3" id="text-org79253da">
<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>
<img src="./files/workout/close-grip-dumbbell.gif" alt="close-grip-dumbbell.gif" />
<img src="./files/workout/lying-triceps-extension.gif" alt="lying-triceps-extension.gif" />
<img src="./files/workout/overhead-triceps.gif" alt="overhead-triceps.gif" />
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="outline-container-org330818b" class="outline-2">
<h2 id="org330818b">Pesi</h2>
<div class="outline-text-2" id="text-org330818b">
<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
<colgroup>
<col class="org-left" />
<col class="org-right" />
</colgroup>
<thead>
<tr>
<th scope="col" class="org-left">Macchine</th>
<th scope="col" class="org-right">Peso (kg)</th>
</tr>
</thead>
<tbody>
<tr>
<td class="org-left">Bilanciere</td>
<td class="org-right">30</td>
</tr>
<tr>
<td class="org-left">Pectoral</td>
<td class="org-right">25</td>
</tr>
<tr>
<td class="org-left">rear delt</td>
<td class="org-right">32</td>
</tr>
<tr>
<td class="org-left">Chest press</td>
<td class="org-right">30</td>
</tr>
<tr>
<td class="org-left">Lat machine</td>
<td class="org-right">35</td>
</tr>
<tr>
<td class="org-left">Shoulder press</td>
<td class="org-right">20</td>
</tr>
<tr>
<td class="org-left">leg press</td>
<td class="org-right">60</td>
</tr>
</tbody>
</table>
<table border="2" cellspacing="0" cellpadding="6" rules="groups" frame="hsides">
<colgroup>
<col class="org-left" />
<col class="org-right" />
</colgroup>
<thead>
<tr>
<th scope="col" class="org-left">Sollevamenti con manubri</th>
<th scope="col" class="org-right">Peso (kg)</th>
</tr>
</thead>
<tbody>
<tr>
<td class="org-left">Laterali</td>
<td class="org-right">6</td>
</tr>
<tr>
<td class="org-left">Frontali</td>
<td class="org-right">6</td>
</tr>
<tr>
<td class="org-left">tricep extensions</td>
<td class="org-right">6</td>
</tr>
<tr>
<td class="org-left">close grip</td>
<td class="org-right">6</td>
</tr>
<tr>
<td class="org-left">Bench rows</td>
<td class="org-right">12</td>
</tr>
</tbody>
</table>
<div id="org448a2c1" class="figure">
<p><img src="./files/workout/lying-triceps-extension.gif" alt="lying-triceps-extension.gif" />
</p>
</div>
</div>
<div id="outline-container-org4f7e0ba" class="outline-2">
<h2 id="org4f7e0ba">TODO</h2>
<div class="outline-text-2" id="text-org4f7e0ba">
</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>
</div>
<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>
</div>
<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">
<p>
buone immagini:
<a href="https://trasformami.com/6-esercizi-top-per-i-bicipiti-con-manubri-per-braccia-dacciaio/">https://trasformami.com/6-esercizi-top-per-i-bicipiti-con-manubri-per-braccia-dacciaio/</a>
rear delt machine: <img src="https://global-uploads.webflow.com/5d1d0d3f53ced35a29dbe169/5f9891119254ff23b550fc64__8e3zLUoPWJ3uZ5mbhqjlxejEfeTV2ExpaL-1v0vBvVXMYmxaHwZPpcOSd9nUEt57D0uSZL5EnXvHDxq8YsHZEWmUyP7bCFN5kxDi2el0P8-6f45mnvckWRLdTkJELI-rundLkoW.gif" alt="5f9891119254ff23b550fc64__8e3zLUoPWJ3uZ5mbhqjlxejEfeTV2ExpaL-1v0vBvVXMYmxaHwZPpcOSd9nUEt57D0uSZL5EnXvHDxq8YsHZEWmUyP7bCFN5kxDi2el0P8-6f45mnvckWRLdTkJELI-rundLkoW.gif" />
In italiano bilanciere
</p>
</div>
</div>