A T H L E T E S

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Legs by: Pietro Boselli

Excercise Anatomy: Legs by Pietro Boselli

1.SQUATS.- Build up to Heavy Weight then working sets of heavy 10 X 4-5 sets.

2.FRONT SQUATS.- Medium Weight 10 X 4 sets.

3.LUNGES.- Medium Weight 8-10 reps per leg X 4 sets.

4.LEG CURLS.- Progressively increas the Weight X 5-6 sets.

5.LEG EXTENSIONS.- Progressively increas the Weight X 5-6 sets.

6.STANDING CALF RAISES.- Medium or Heavy Weight 10-15 X 6 sets.

7.SEATED CALF RAISES.- Medium or Heavy Weight 10-15 X 6 sets.

Video:https://www.youtube.com/watch?v=Dh306V9f6hA

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Abs by: Pietro Boselli

Excersise Anatomy: Abs Workout by: Pietro Boselli

1.SIT-UPS.- 4 sets to failure, 1-min break.

2.LYING LEG RAISES.- 4 sets to failure.

3.CRUNCHES.- 3 sets, half set  fast and half set slow and squeezing.

4.CABLE TWISTS.- Medium Weight 20 reps per side X 3 sets.

5.HANGING LEG RAISES.- 3 sets to failure.

6.CABLE CRUNCHES.- Very Heavy Eight 15 X 5 sets.

Video:https://www.youtube.com/watch?v=0u2dGCcHLdk

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Chest by: Pietro Boselli

Excersise Anatomy: Chest Workout by Pietro Boselli

1.INCLINE DUMBELL PRESS.- Heavy Weight 6-10 X 3-4 sets.

2.FLAT DUMBELL PRESS.- Heavy Weight 6-10 X 4 sets.

3.INCLINE FLYIES.- Medium or Heavy Weight 8-10 X 3-4 sets.

4.FLAT FLYIES.- Medium or Heavy Weight 8-10 X 3-4 sets.

5.PULL-OVERS.- Heavy Weight 8 X 3 sets.

6.CABLE-FLYES.- Medium or Heavy Weight 10 X 4 sets.

7.DIPS.- Body Weight or use Weight belt 10-15 X 4-5 sets.

Video:https://www.youtube.com/watch?v=phB6ITV66mM

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Back by: Pietro Boselli

Excercise Anatomy: Back Workout by Pietro Boselli

1.BENT OVER ROWS.- Heavy Weight 8-10 X 4 sets.

2.WIDE GRIP PULL-UPS.- Body Weight 50 reps split in as few sets as possible.

3.NARROW GRIP PULL-UPS.-  Body Weight 50 reps split in as few sets as possible.

4.WIDE GRIP LAT PULL-DOWNS.- Medium or Heavy Weight 10 X 4 sets.

5.LOW PULLEY ROWS.-  Medium or Heavy Weight 10 X 4 sets.

6.STRAIGHT ARM PULL-DOWNS.- Medium Weight 10-15 X 3 sets.

7.DEADLIFTS.- Very heavy Weight 3-4 X 6 sets.

Video:https://www.youtube.com/watch?v=phB6ITV66mM

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Arms by: Pietro Boselli

Excercise Anatomy: Arms Workout by Pietro Boselli

1.DUMBELL CURLS.- Heavy Weight 6-10 per arm X 4 sets.

2.CONCENTRATION CURLS.- Medium or Heavy Weight 10 per arm X 3 sets.

3.BARBELL CURLS.- Heavy Weight 8-10 X 3 sets.

4.SKULL CRUSHER.- Heavy Weight 10-12 X 4 sets.

5.CABLE TRICEPS EXTENSIONS.- Medium or Heavy Weight 15 X 3 sets.

6.SINGLE ARM UNDERHAND EXTENSIONS.- Medium or Low Weight 15-20 per arm X 3 sets.

7.PEAK CURLS.- Medium Weight 10 X 4-5 sets.

Video:https://www.youtube.com/watch?v=lIXRWGzZ8-E

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Shoulders by: Pietro Boselli

Exercise Anatomy: Shoulder Workout by Pietro Boselli

1.SHOULDER PRESS.- Heavy Weight 6-10 X 3-4 sets.

2. BEHIND THE NECK SHOULDER PRESS.- Medium or Heavy Weight 8-10 X 3-4 sets.

3.UPRIGHT ROWS.- Medium or Heavy Weight 5 slow and controllated + 5 fast X 4 sets.

4.LATERAL RAISES.-  Medium or Heavy Weight 10 X 4 sets.

5.FRONT RAISES.- Heavy Weight 6-10 X 4 sets.

6.BENT OVER RAISES.- Low Weight 10-12 X 4 sets.

Video: https://www.youtube.com/watch?v=BMBJR9j6-3w