Scheda pesi · Ipertrofia natural · Giu–Lug–Ago 2026 · La Forza Quotidiana
La Forza Quotidiana · Gino Capon
Q3 · 2026
Ipertrofia natural — forza · ricomposizione · salute articolare
1 · Petto · Spalle · Dorsali
| Esercizio | S×R | kg | TUT | Note |
|---|---|---|---|---|
| Panca incl. manubri | 4×8 | 4s rientro | ||
| Croci ai cavi | 3×8 | 3-1-2 | ||
| Lento avanti | 3×8-10 | 3-1-2 | ||
| Alzate laterali | 3×8-10 | 3-1-2 | ||
| Lat machine | 4×8 | 3-1-2 | ||
| Rematore | 4×8 | ecc 2s | ||
| Catch Ball (opz.) | 2×15 | 8 | esplosivo | finisher |
Log: ___/___/___ · ___ kg · _______________
2 · Gambe · Bicipiti
| Esercizio | S×R | kg | TUT | Note |
|---|---|---|---|---|
| Polpacci drop | 4×25 | 140→80 | 2-1-2 | |
| Pressa 45° | 2×10+2×10 | 140/120 | ecc lenta | |
| Leg extension | 2+2 | 65/55 | 4s/1s | wafer |
| Adduttori ×2 | — | 60→50 | sq 3s | no ced. |
| Curl Scott curvo | 2×8+2×8 | 35/30 | 3-1-2 | |
| Leg curl | 2+2 | 70/60 | ced.+wafer | 28/07 |
Log: ___/___/___ · ___ kg · _______________
3 · Spalle · Dorsali
| Esercizio | S×R | kg | TUT | Note |
|---|---|---|---|---|
| Lento avanti | 4×8 | 20 | 3-1-2 | panca incl. |
| Alzate laterali | 3×8-10 | 6 | pausa 3 sec | |
| Lat machine | 4×8 | 3-1-2 | ||
| Rematore | 4×8 | ecc 2s | ||
| Polpacci pressa | 3×25 | 140→ | 2-1-2 | drop 30/07 |
| Clean Halo | 2×10/s | 8 | continuo | finisher |
Log: ___/___/___ · ___ kg · _______________
4 · Gambe · Petto · Bicipiti
| Esercizio | S×R | kg | TUT | Note |
|---|---|---|---|---|
| Polpacci pressa | 3×25 | 140→ | 2-1-2 | drop 30/07 |
| Squat multipower | 4×8 | 60/55 | 3-1-2 | 2× ced.+2× |
| Leg curl | 3×8 | 45 | 3-1-2 | |
| Stacco omega | 3×8 | 60 | 3-1-2 | postura |
| Chest press | 4×8 | 70 | 3-1-2 | |
| Curl martello | 4×6 | 18 | 3-1-2 | manubri |
Log: ___/___/___ · ___ kg · _______________