# Copia di «Day 19: Full Structure»

Bench Dip enters. Full RR 4-pair structure: Pull+Squat, Dip+Hinge, Row+Push, Core Triplet.

## Warmup

- 1 × 10 Squat - Barbell
- 1 × 10 Squat - Barbell
- 1 × 15s Dead Hang

## Workout

- **Superset · 3 rounds**
  - 5-8 Pull-Up
  - 8 Squat - Barbell
- **Superset · 3 rounds**
  - 8 Dip - Bench
  - 10 Reverse Hyperextension - Bench
- **Superset · 3 rounds**
  - 8 Inverted Row
  - 12 Push-Up (Diamond)
- **Circuit · 3 rounds**
  - 30s Leg Raise (Hanging, Straight)
  - 0 Side Bend - Barbell
  - 10 Deadlift - Barbell