7month
training program (3 series)
|
2°
cycle |
| MONDAY |
WEDNESDAY |
FRIDAY |
| running
30" 85% BPM |
walking
1hour/75% BPM |
running
30" 85% BPM |
| chest |
biceps |
chest |
| neck |
triceps |
back |
| front
legs |
front
legs |
front
legs |
| back
legs |
shoulders |
back
legs |
| back |
|
neck |
| ADDOMINALS
+ LOWER BACK |
| Weights:
for three weeks 8/10 reps at 50% - 75% - 100% of maximum load. |
| Break:
1 minute. Lenght: november-december-january. |
Diet:
breakfast: caffe - light bread - jam - fruit - 1 egg.
quick meal: no fat yogurt.
lunch: 50 grams of pasta with vegetables + 80 grams of ham.
dinner: 300 grams of red or white meat or 3 eggs or 250 grams
of tuna fish. p.d.
in working out days take sor me aminoacid. |
| Goal:
increase of the muscle power and of the strenght of the
joints for a heavy loaded walk. |
