APP FGB ELLE S2 LUNDI - FORSTE

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APP FGB ELLE S2 LUNDIFORSTE2020-02-11T23:36:56+01:00

FORSTE GYM BEGINNER – ELLE

SEM 1
SEM 2
SEM 3
SEM 4

BAS DU CORPS

1/8

DB SUMO SQUAT

SÉRIES REPS/EFFORT TEMPO REPOS

1
12 REPS 45 SEC

2
12 REPS 45 SEC

3
10 REPS 45 SEC

4
12 REPS 45 SEC
2/8

BENCH PLATE HIP THRUST

SÉRIES REPS/EFFORT TEMPO REPOS

1
15 REPS 45 SEC

2

15 REPS 45 SEC

3
15 REPS 45 SEC

4
15 REPS 45 SEC
3/8

ABDUCTOR MACHINE

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
4/8

GLUTE MACHINE

SÉRIES REPS/EFFORT TEMPO REPOS

1
10 REPS 45 SEC

2
12 REPS 45 SEC

3
12 REPS 45 SEC

4
10 REPS 45 SEC
5/8

SMITH MACHINE SQUAT

SÉRIES REPS/EFFORT TEMPO REPOS

1
10 REPS 45 SEC

2
10 REPS 45 SEC

3
8 REPS 45 SEC

4
10 REPS 45 SEC
6/8

LEG PRESS

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 EXTENSION

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

DB ONE LEG DEADLIFT

SÉRIES REPS/EFFORT TEMPO REPOS

1
12 REPS 30 SEC

2
12 REPS 30 SEC

3
12 REPS 30 SEC

4
12 REPS 30 SEC