Andrea Fase II

Contributed by: Dano

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Workout A

• Seated Calf Raise - Lever
  3 sets × 15 reps, 90s rest
• Lying Leg Curl - Lever
  3 sets × 12 reps, 90s rest
• Reverse hack squat - Lever
  3 sets × 15 reps, 90s rest
• Leg Extension - Lever
  3 sets × 15 reps, 1m rest
• T-bar Row - Lever
  3 sets × 12 reps, 90s rest
• Close Grip Pulldown - Lever
  3 sets × 12 reps, 90s rest
• Hyperextension (45-degree) - Bodyweight/Weighted
  3 sets × 12 reps, 1m rest

Workout B

• Shrug - Dumbbell
  3 sets × 12 reps, 90s rest
• Rear Delt Raise - Lever
  3 sets × 12 reps, 1m rest
• Spinte inclinata testa oltre - Dumbbell
  3 sets × 12 reps, 90s rest
• Croci inclinata testa fuori - Cable
  3 sets × 12 reps, 1m rest
• Front Raise - Cable
  3 sets × 10 reps, 1m rest
• a. Curl - Dumbbell
  3 sets × 10 reps, 1m rest
• b. Lying Triceps Extension - Dumbbell
  3 sets × 10 reps, 1m rest
• a. Hammer Curl - Cable
  3 sets × 10 reps, 1m rest
• b. Estensioni tricipiti cavo alto - Cable
  3 sets × 10 reps, 1m rest

Workout C

• Standing Calf Raise - Lever
  3 sets × 15 reps, 90s rest
• Straight-leg Deadlift - Barbell
  3 sets × 12 reps, 90s rest
• 45-degree leg press - Lever
  3 sets × 15 reps, 90s rest
• Leg Extension - Lever
  3 sets × 12 reps, 1m rest
• Pull-up - Bodyweight/Weighted
  4 sets × 12 reps, 2m rest
• Bent-over Row - Dumbbell
  4 sets × 12 reps, 90s rest

Workout D

• Shrug - Cable
  3 sets × 12 reps, 1m rest
• Face Pull - Cable
  3 sets × 12 reps, 1m rest
• Bench Press - Dumbbell
  3 sets × 10 reps, 90s rest
• Cable crossover - Cable
  3 sets × 12 reps, 1m rest
• Front Raise - Dumbbell
  3 sets × 10 reps, 1m rest
• a. Hammer Curl - Dumbbell
  3 sets × 10 reps, 1m rest
• b. Triceps extention 45 gradi - Barbell
  3 sets × 10 reps, 1m rest
• a. Curl - Cable
  3 sets × 10 reps, 1m rest
• b. Pushdown - Cable
  3 sets × 10 reps, 1m rest