APP FBPLUI1 S4 MER - FORSTE

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APP FBPLUI1 S4 MERFORSTE2019-12-03T22:16:19+01:00

FORSTE BODY PLAN – LUI V1

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PECS/TRICEPS

Matériel : Haltères, Elastique

1/8

PUSH-UPS

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

INCLINED PUSH-UPS

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
3/8

DECLINED PUSH-UPS

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
4/8

CLOSED PUSH-UPS

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
5/8

PULLOVER

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
6/8

TRICEPS DIPS

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
7/8

TRICEPS PRESS

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
8/8

DOOR TRICEPS BAND

SÉRIES REPS/EFFORT TEMPO REPOS

1
14 REPS / bras 45 SEC

2
14 REPS / bras 45 SEC

3
14 REPS / bras 45 SEC

4
14 REPS / bras 45 SEC