APP FGB ELLE S1 VEN - FORSTE

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APP FGB ELLE S1 VENFORSTE2020-03-07T22:23:19+01:00

FORSTE GYM BEGINNER – ELLE

SEM 1
SEM 2
SEM 3
SEM 4

HAUT DU CORPS

1/8

WIDE PULLDOWN

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
2/8

LOW ROW

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
3/8

DB BENCH PRESS

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
4/8

DB INCLINED BENCH PRESS

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
5/8

DB SHOULDER PRESS

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
6/8

DB LATERAL RAISE

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
7/8

CABLE HAMMER CURL

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

CABLE TRICEPS PUSHDOWN

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