APP FBPLUI2 S9 MAR - FORSTE

APP FBPLUI2 S9 MARFORSTE2019-12-03T22:56:49+01:00

FORSTE BODY PLAN – LUI V2

JAMBES/ABDOS

Matériel : Haltères, Disque

1/8

LUNGES

SÉRIES REPS/EFFORT TEMPO REPOS

1
16 REPS / jambe 45 SEC

2
16 REPS / jambe 45 SEC

3
16 REPS / jambe 45 SEC

4
16 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
30 REPS / jambe 45 SEC

2
30 REPS / jambe 45 SEC

3
30 REPS / jambe 45 SEC

4
30 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
18 REPS / jambe 45 SEC

2
18 REPS / jambe 45 SEC

3
18 REPS / jambe 45 SEC

4
18 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
18 REPS 45 SEC

2
18 REPS 45 SEC

3
18 REPS 45 SEC

4
18 REPS 45 SEC
8/8

PLANK

SÉRIES REPS/EFFORT TEMPO REPOS

1
45 SEC 30 SEC

2
45 SEC 30 SEC

3
45 SEC 30 SEC

4
45 SEC 30 SEC