APP FBPLUI2 S3 LUN - FORSTE

APP FBPLUI2 S3 LUNFORSTE2019-12-03T22:43:50+01:00

FORSTE BODY PLAN – LUI V2

BICEPS/ABDOS

Matériel : Haltères

1/8

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
2/8

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
3/8

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
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

LEG PULL IN KNEES

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

PLANK

SÉRIES REPS/EFFORT TEMPO REPOS

1
30 SEC 30 SEC

2
30 SEC 30 SEC

3
30 SEC 30 SEC

4
30 SEC 30 SEC
7/8

WEIGHTED TOES TOUCH

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
8/8

PLANK SIDE

SÉRIES REPS/EFFORT TEMPO REPOS

1
20 SEC / côté 30 SEC

2
20 SEC / côté 30 SEC

3
20 SEC / côté 30 SEC

4
20 SEC / côté 30 SEC