APP FBPLUI1 S2 LUNDI - FORSTE

APP FBPLUI1 S2 LUNDIFORSTE2019-12-02T23:37:13+01:00

FORSTE BODY PLAN – LUI V1

JAMBES/ABDOS/BICEPS

Matériel : Haltères, Disque

1/8

WEIGHTED LUNGES

SÉRIES REPS/EFFORT TEMPO REPOS

1
10 REPS / jambe 45 SEC

2
10 REPS / jambe 45 SEC

3
10 REPS / jambe 45 SEC

4
10 REPS / jambe 45 SEC
2/8

WEIGHTED BRIDGE

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
3/8

PLANK SIDE

SÉRIES REPS/EFFORT TEMPO REPOS

1
20 SEC / côté 30 SEC

2
20 SEC / côté 30 SEC

3
20 SEC / côté 30 SEC

4
20 SEC / côté 30 SEC
4/8

AB BIKE

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

TWISTING FLOOR CRUNCH

SÉRIES REPS/EFFORT TEMPO REPOS

1
8 REPS / côté 45 SEC

2
8 REPS / côté 45 SEC

3
8 REPS / côté 45 SEC

4
8 REPS / côté 45 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

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
8/8

CROSS BODY 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