APP FBPLUI1 S8 MER - FORSTE

APP FBPLUI1 S8 MERFORSTE2019-12-03T22:26:23+01:00

FORSTE BODY PLAN – LUI V1

JAMBES/ABDOS/TRICEPS

Matériel : Haltères, Elastique, 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

CALF

SÉRIES REPS/EFFORT TEMPO REPOS

1
30 REPS 45 SEC

2

30 REPS 45 SEC

3
30 REPS 45 SEC

4
30 REPS 45 SEC
3/8

WEIGHTED BRIDGE

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
12 REPS 45 SEC

2
12 REPS 45 SEC

3
12 REPS 45 SEC

4
12 REPS 45 SEC
5/8

TRICEPS EXTENSION

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

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

AB BIKE

SÉRIES REPS/EFFORT TEMPO REPOS

1
18 REPS 45 SEC

2
18 REPS 45 SEC

3
18 REPS 45 SEC

4
18 REPS 45 SEC
8/8

TWISTING FLOOR CRUNCH

SÉRIES REPS/EFFORT TEMPO REPOS

1
10 REPS / côté 45 SEC

2
10 REPS / côté 45 SEC

3
10 REPS / côté 45 SEC

4
10 REPS / côté 45 SEC