| 7month
training program (3 series) |
1°
cycle |
| MONDEY |
WEDNESDAY |
FRIDAY |
| running
15" |
running
15" |
running
15" |
| chest |
biceps |
chest |
| back |
triceps |
back |
| front
legs |
front
legs |
front
legs |
| back
legs |
spalle |
back
legs |
| ADDOMINALS
+ LOWER BACK |
| Weights:
for three weeks 15 reps at 70% of maximum load. |
| Break:
30 seconds. |
| Lenght:
september-october. |
Diet:
breakfast: caffe - light bread - jam - fruit.
quick meal: no fat yogurt.
lunch: 80 grams of pasta with vegetables + fruit.
dinner: bread, 250 grams of red or white meat or fish or eggs.
p.d. in working out days take some maltodestrine. |
| Goal:
total blood circulation in the muscles. |
