APP FBPLUI1 S10 VEN - FORSTE

APP FBPLUI1 S10 VENFORSTE2019-12-03T22:30:52+01:00

FORSTE BODY PLAN – LUI V1

BICEPS/DOS

Matériel : Haltères, Elastique

1/8

CURL ALTERNATE

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
2/8

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
3/8

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
4/8

CROSS BODY 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
5/8

DUMBBELL ROW

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
6/8

SHRUG

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
7/8

SEAT BAND ROW

SÉRIES REPS/EFFORT TEMPO REPOS

1
28 REPS 45 SEC

2
28 REPS 45 SEC

3
28 REPS 45 SEC

4
28 REPS 45 SEC
8/8

SUPERMAN

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