APP FBPLUI2 S12 VEN - FORSTE

APP FBPLUI2 S12 VENFORSTE2019-12-03T23:05:07+01:00

FORSTE BODY PLAN – LUI V2

BICEPS / ABDOS

Matériel : Haltères

1/8

CURL ALTERNATE

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
2/8

HAMMER 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
3/8

CURL CONCENTRATION

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
4/8

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
5/8

WEIGHTED TOES TOUCH

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
6/8

LEG PULL IN KNEES

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
7/8

AB BIKE

SÉRIES REPS/EFFORT TEMPO REPOS

1
14 REPS 45 SEC

2
14 REPS 45 SEC

3
14 REPS 45 SEC

4
14 REPS 45 SEC
8/8

TWISTING FLOOR CRUNCH

SÉRIES REPS/EFFORT TEMPO REPOS

1
14 REPS / côté 45 SEC

2
14 REPS / côté 45 SEC

3
14 REPS / côté 45 SEC

4
14 REPS / côté 45 SEC