Dips parallele 1×6-10 (aggiungere perso se necessario)
Esecuzione lenta e controllata (4-2-4). 4 secondi per la prozione positiva del movimento, 2 secondi di massima, 4 secondi per la semiporzione negativa del movimento.
Tra il workout A ed il B rimanere a riposo per 7gg. Dopo circa 8 workout fare uno stop di 2 settimane e successivamente riprendere gli allenamenti con una frequenza di 9 gg di riposo tra le due routine.
“A bodybuilder is primarily concerned with contracting his muscles. He contracts his muscles against greater and greater amounts of resistance. By doing that he is able to stimulate hypertrophy and make his muscles grow. A weightlifter is just concerned with moving weight. He can boast to you about how much he curls and how much he benches. ‘How much do you lift? You’re a weightlifter!’. It’s really not important to me. Primarily what is important to me is being able to contract my muscles efficiently. I’m going to get a stretch and a contraction; I’m going to be in control of it for the entire range of motion. Does that make sense?”
Muscle Library 