APP FBPLUI2 S5 MAR - FORSTE

APP FBPLUI2 S5 MARFORSTE2019-12-03T22:47:47+01:00

FORSTE BODY PLAN – LUI V2

JAMBES/ABDOS

Matériel : Haltères

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

GOBLET SQUAT

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
3/8

DONKEY KICKS

SÉRIES REPS/EFFORT TEMPO REPOS

1
25 REPS / jambe 45 SEC

2
25 REPS / jambe 45 SEC

3
25 REPS / jambe 45 SEC

4
25 REPS / jambe 45 SEC
4/8

WEIGHTED LUNGES

SÉRIES REPS/EFFORT TEMPO REPOS

1
10 REPS / jambe 45 SEC

2
10 REPS / jambe 45 SEC

3
10 REPS / jambe 45 SEC

4
10 REPS / jambe 45 SEC
5/8

CALF

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
6/8

WEIGHTED BRIDGE

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
7/8

LEG PULL IN KNEES

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
10 REPS / côté 45 SEC

2
10 REPS / côté 45 SEC

3
10 REPS / côté 45 SEC

4
10 REPS / côté 45 SEC