APP FBPLUI1 S1 LUNDI - FORSTE

APP FBPLUI1 S1 LUNDIFORSTE2019-12-02T23:34:48+01:00

FORSTE BODY PLAN – LUI V1

JAMBES/ABDOS/BICEPS

Matériel : Haltères

1/8

LUNGES

SÉRIES REPS/EFFORT TEMPO REPOS

1
12 REPS / jambe 45 SEC

2
12 REPS / jambe 45 SEC

3
12 REPS / jambe 45 SEC

4
12 REPS / jambe 45 SEC
2/8

GOBLET SQUAT

SÉRIES REPS/EFFORT TEMPO REPOS

1
8 REPS 45 SEC

2

8 REPS 45 SEC

3
8 REPS 45 SEC

4
8 REPS 45 SEC
3/8

DONKEY KICKS

SÉRIES REPS/EFFORT TEMPO REPOS

1
20 REPS / jambe 45 SEC

2
20 REPS / jambe 45 SEC

3
20 REPS / jambe 45 SEC

4
20 REPS / jambe 45 SEC
4/8

LEG PULL IN KNEES

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

PLANK

SÉRIES REPS/EFFORT TEMPO REPOS

1
25 SEC 30 SEC

2
25 SEC 30 SEC

3
25 SEC 30 SEC

4
25 SEC 30 SEC
6/8

CURL ALTERNATE

SÉRIES REPS/EFFORT TEMPO REPOS

1
8 REPS / bras 45 SEC

2
8 REPS / bras 45 SEC

3
8 REPS / bras 45 SEC

4
8 REPS / bras 45 SEC
7/8

HAMMER CURL

SÉRIES REPS/EFFORT TEMPO REPOS

1
10 REPS / bras 45 SEC

2
10 REPS / bras 45 SEC

3
10 REPS / bras 45 SEC

4
10 REPS / bras 45 SEC
8/8

CURL CONCENTRATION

SÉRIES REPS/EFFORT TEMPO REPOS

1
10 REPS / bras 45 SEC

2
10 REPS / bras 45 SEC

3
10 REPS / bras 45 SEC

4
10 REPS / bras 45 SEC