# Spalla, gomito e polso

Eccentric Wrist Extension · Cable Shoulder External Rotation · Prone Y-T-W · Parallette Push-Up · Lat Pulldown · Cable Row (Seated) · Cable Biceps Curl · Triceps Pushdown · Dumbbell Wrist Curl · Radial and Ulnar Deviation · Farmer's Hold

## Workout

- 2 × 3-15 Eccentric Wrist Extension
- 2 × 3-15 Cable Shoulder External Rotation
- 3 × 3-10 Prone Y-T-W - Body Only
- 1 × 3-10 Parallette Push-Up
- 1 × 3-10 Lat Pulldown
- 1 × 3-10 Cable Row (Seated) - Cable
- 1 × 3-12 Cable Biceps Curl
- 1 × 3-12 Triceps Pushdown - Cable
- 1 × 2-15 Dumbbell Wrist Curl
- 2 × 2-15 Radial and Ulnar Deviation
- 1 × 3-30 Farmer's Hold