APP FBPLUI1 S5 LUNDI - FORSTE

APP FBPLUI1 S5 LUNDIFORSTE2019-12-03T22:17:40+01:00

FORSTE BODY PLAN – LUI V1

JAMBES/ABDOS/BICEPS

Matériel : Haltères, Disque

1/8

GOBLET SQUAT

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

DONKEY KICKS

SÉRIES REPS/EFFORT TEMPO REPOS

1
25 REPS 45 SEC

2

25 REPS 45 SEC

3
25 REPS 45 SEC

4
25 REPS 45 SEC
3/8

WEIGHTED BRIDGE

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
4/8

PLANK SIDE

SÉRIES REPS/EFFORT TEMPO REPOS

1
30 SEC / côté 30 SEC

2
30 SEC / côté 30 SEC

3
30 SEC / côté 30 SEC

4
30 SEC / côté 30 SEC
5/8

AB BIKE

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

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
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