APP FBPLUI1 S10 MER - FORSTE

APP FBPLUI1 S10 MERFORSTE2019-12-03T22:30:17+01:00

FORSTE BODY PLAN – LUI V1

JAMBES/ABDOS/TRICEPS

Matériel : Haltères, Disque

1/8

LUNGES

SÉRIES REPS/EFFORT TEMPO REPOS

1
14 REPS / jambe 45 SEC

2
14 REPS / jambe 45 SEC

3
14 REPS / jambe 45 SEC

4
14 REPS / jambe 45 SEC
2/8

DONKEY KICKS

SÉRIES REPS/EFFORT TEMPO REPOS

1
25 REPS / jambe 45 SEC

2

25 REPS / jambe 45 SEC

3
25 REPS / jambe 45 SEC

4
25 REPS / jambe 45 SEC
3/8

WEIGHTED BRIDGES

SÉRIES REPS/EFFORT TEMPO REPOS

1
16 REPS 45 SEC

2
16 REPS 45 SEC

3
16 REPS 45 SEC

4
16 REPS 45 SEC
4/8

TRICEPS DIPS

SÉRIES REPS/EFFORT TEMPO REPOS

1
14 REPS 45 SEC

2
14 REPS 45 SEC

3
14 REPS 45 SEC

4
14 REPS 45 SEC
5/8

TRICEPS PRESS

SÉRIES REPS/EFFORT TEMPO REPOS

1
10 REPS 45 SEC

2
10 REPS 45 SEC

3
10 REPS 45 SEC

4
10 REPSs 45 SEC
6/8

DOOR TRICEPS BAND

SÉRIES REPS/EFFORT TEMPO REPOS

1
18 REPS / bras 45 SEC

2
18 REPS / bras 45 SEC

3
18 REPS / bras 45 SEC

4
18 REPS / bras 45 SEC
7/8

WEIGHTED TOES TOUCH

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
8/8

PLANK SIDE

SÉRIES REPS/EFFORT TEMPO REPOS

1
45 SEC 30 SEC

2
45 SEC 30 SEC

3
45 SEC 30 SEC

4
45 SEC 30 SEC