# Lunedì

Schiena, Bicipiti

## Workout


## Dorso

- 3 × 8-12 Wide Australian Pull Ups
- 3 × 8-10 Chin-Up
- 3 × 15-30s Scapola Shrug Hold
- 3 × 8-10 Pull Ups (Wide Grip)
- 4 × 15-30s Pull Up Hold
- 6 × 15-30s Pull Up Hold (Top And Middle)
- 3 × 8-10 Neutral Grip Pull Ups
- 3 × 8-10 Jump Pull Ups
- 3 × 6-8 Lat Pull Down
- 6 × 8-10 Jump Negative Pull Ups (Close And Wide Grip)
- 3 × 8-10 Jump Negative Pull Ups
- 3 × 45-60s Hanging on the bar
- 3 × 4-8 Hanging scapola retraction + depression
- 3 × 7-10 Hanging scapola retraction
- 3 × 8-10 Hanging side to side
- 3 × 8-10 Jumping commando pull ups
- 3 × 8-10 Jumping Close grip pull ups
- 3 × 8-10 Jumping Pull Up Wide grip
- 3 × 8-10 Face Pull rings
- 3 × 8-10 Rear Delt Fly Rings
- 3 × 8-10 Face Pull elastic 
- 3 × 8-10 Laying band rows 
- 3 × 8-10 Rear delta Fly single arm elastic 
- 3 × 8-10 Rows with bands 
- 3 × 8-10 Single Arm Rear Delt Fly 
- 3 × 8-10 Archer Australian Chin ups 
- 3 × 8-10 Archer Australian Pull ups
- 3 × 8-10 Around the world Australian Pull ups
- 3 × 8-10 Australian Chin Up Close grip
- 3 × 8-10 Australian Chin Up One Arm negative 
- 3 × 8-10 Australian Chin ups
- 3 × 8-10 Australian Pull Ups 
- 3 × 8-10 One arm Australian Pull Up negative
- 3 × 8-10 Reverse Australian Chin Up 
- 3 × 8-10 Reverse Austalian Pull Up 
- 3 × 8-10 Typewriter Australian Chin Up
- 3 × 8-10 Typewriter Australian Pull Up 
- 2 × 8-10 Back lifts
- 2 × 8-10 Back squeeze
- 2 × 8-10 Butterflies
- 2 × 8-10 Plank shrugs
- 2 × 8-10 Reverse plank pumps
- 2 × 8-10 Reverse plank raises 
- 2 × 8-10 Scapola push up
- 3 × 8-10 Elevated Pike Hold
- 3 × 8-10 Elevated Pike Push Up
- 3 × 8-10 Elevated Pike Shoulder Taps
- 3 × 8-10 Elevated Plank to Pike Press
- 3 × 8-10 Anterior Raises Inclined Bench Dumbbell
- 3 × 8-10 Lateral Raises
- 3 × 8-10 Frontal Raises
- 3 × 8-10 Front shrugs dumbbell
- 3 × 8-10 Lateral Raises Bent Arm Dumbbell
- 3 × 8-10 Plate Raises
- 3 × 8-10 Standing Close And Wide Shoulder Press Dumbbell
- 3 × 8-10 Straight Arm Hold Variant 2 
- 3 × 8-10 Straight Arm Hold 
- 3 × 8-10 Upright Rows Dumbbell 
- 3 × 8-10 Anterior Raises elastic
- 3 × 30-45s Handstand Hold The Wall
- 3 × 30-45s Handstand Hold facing Wall
- 3 × 8-10 Handstand push up

## Workout

- 1 × 1 Archer Australian Pull ups
- 1 × 1 Decline push up 
- 1 × 1 Dips 
- 1 × 1 Jump negative dips
- 1 × 1 Russian Dips
- 1 × 1 Reverse dips 
- 1 × 1 90 degree +push up 
- 1 × 1 Archer push up
- 1 × 1 Clapping push up

## Spalle

- 1 × 1 Anterior Raises elastic
- 1 × 1 Anterior Raises Inclined Bench Dumbbell
- 1 × 1 Frontal Raises
- 1 × 1 Front shrugs dumbbell
- 1 × 1 Lateral Raises
- 1 × 1 Lateral Raises Bent Arm Dumbbell
- 1 × 1 Plank shrugs
- 1 × 1 Plate Raises
- 1 × 1 Handstand Hold The Wall
- 1 × 1 Handstand push up
- 1 × 1 Handstand Hold facing Wall