APP FBPE S1 LUNDI - FORSTE

APP FBPE S1 LUNDIFORSTE2020-02-09T21:13:08+01:00

FORSTE BODY PLAN EVOLUTION

HAUT / ABDOS

Matériel : Haltères

1/8

DB SHOULDER PRESS

SÉRIES REPS/EFFORT TEMPO REPOS

1
12 REPS 45 SEC

2
12 REPS 45 SEC

3
12 REPS 45 SEC

4
12 REPS 45 SEC
2/8

DB ALTERNATE CURL

SÉRIES REPS/EFFORT TEMPO REPOS

1
12 REPS / bras 45 SEC

2

12 REPS / bras 45 SEC

3
12 REPS / bras 45 SEC

4
12 REPS / bras 45 SEC
3/8

BENT OVER ROW

SÉRIES REPS/EFFORT TEMPO REPOS

1
15 REPS 45 SEC

2
15 REPS 45 SEC

3
15 REPS 45 SEC

4
15 REPS 45 SEC
4/8

PUSH UP

SÉRIES REPS/EFFORT TEMPO REPOS

1
10 REPS 45 SEC

2
10 REPS 45 SEC

3
10 REPS 45 SEC

4
10 REPS 45 SEC
5/8

HEEL TOUCH

SÉRIES REPS/EFFORT TEMPO REPOS

1
12 REPS 45 SEC

2
12 REPS 30 SEC

3
15 REPS 30 SEC

4
15 REPS 45 SEC
6/8

HIP RAISE

SÉRIES REPS/EFFORT TEMPO REPOS

1
15 REPS 45 SEC

2
15 REPS 30 SEC

3
20 REPS 30 SEC

4
15 REPS 45 SEC
7/8

CRUNCH TWIST

SÉRIES REPS/EFFORT TEMPO REPOS

1
15 REPS / côté 45 SEC

2
15 REPS / côté 30 SEC

3
15 REPS / côté 30 SEC

4
15 REPS / côté 45 SEC
8/8

PLANK

SÉRIES REPS/EFFORT TEMPO REPOS

1
1 MIN 30 SEC

2
1 MIN 30 SEC

3
1 MIN 30 SEC

4
1 MIN 30 SEC

HAUT / ABDOS

Matériel : Haltères