APP FBPLUI2 S1 LUNDI - FORSTE

APP FBPLUI2 S1 LUNDIFORSTE2019-12-02T23:28:23+01:00

FORSTE BODY PLAN – LUI V2

BICEPS/ABDOS

Matériel : Haltères

1/8

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
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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
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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
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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

LEG PULL IN KNEES

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
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PLANK

SÉRIES REPS/EFFORT TEMPO REPOS

1
25 SEC 30 SEC

2
25 SEC 30 SEC

3
25 SEC 30 SEC

4
25 SEC 30 SEC
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WEIGHTED TOES TOUCH

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
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PLANK SIDE

SÉRIES REPS/EFFORT TEMPO REPOS

1
20 SEC / côté 45 SEC

2
20 SEC / côté 45 SEC

3
20 SEC / côté 45 SEC

4
20 SEC / côté 45 SEC