APP FBPLUI2 S9 VEN - FORSTE

APP FBPLUI2 S9 VENFORSTE2019-12-03T22:57:41+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
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

WEIGHTED TOES TOUCH

SÉRIES REPS/EFFORT TEMPO REPOS

1
16 REPS 45 SEC

2
16 REPS 45 SEC

3
16 REPS 45 SEC

4
16 REPS 45 SEC
6/8

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
7/8

PLANK SIDE

SÉRIES REPS/EFFORT TEMPO REPOS

1
1 MIN 30 SEC

2
1 MIN 30 SEC

3
1 MIN 30 SEC

4
1 MIN 30 SEC
8/8

TWISTING FLOOR CRUNCH

SÉRIES REPS/EFFORT TEMPO REPOS

1
12 REPS / côté 45 SEC

2
12 REPS / côté 45 SEC

3
12 REPS / côté 45 SEC

4
12 REPS / côté 45 SEC