APP FGB LUI S2 MER - FORSTE

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APP FGB LUI S2 MERFORSTE2020-03-05T22:59:05+01:00

FORSTE GYM BEGINNER – LUI

SEM 1
SEM 2
SEM 3
SEM 4

PECS/TRICEPS/CARDIO

1/8

CARDIO

SÉRIES REPS/EFFORT TEMPO REPOS

1
10 MIN 2 MIN
2/8

BENCH PRESS SMITH MACHINE

SÉRIES REPS/EFFORT TEMPO REPOS

1
12 REPS 1 MIN

2

12 REPS 1 MIN

3
12 REPS 1 MIN

4
12 REPS 1 MIN
3/8

DB FLYES

SÉRIES REPS/EFFORT TEMPO REPOS

1
10 REPS 1 MIN

2
10 REPS 1 MIN

3
10 REPS 1 MIN

4
10 REPS 1 MIN
4/8

DB DECLINE BENCH PRESS

SÉRIES REPS/EFFORT TEMPO REPOS

1
12 REPS 1 MIN

2
10 REPS 1 MIN

3
12 REPS 1 MIN

4
10 REPS 1 MIN
5/8

DB INCLINE BENCH PRESS

SÉRIES REPS/EFFORT TEMPO REPOS

1
12 REPS 1 MIN

2
10 REPS 1 MIN

3
12 REPS 1 MIN

4
10 REPS 1 MIN
6/8

SEATED TRICEPS PRESS

SÉRIES REPS/EFFORT TEMPO REPOS

1
12 REPS 1 MIN

2
12 REPS 1 MIN

3
12 REPS 1 MIN

4
12 REPS 1 MIN
7/8

DIP MACHINE

SÉRIES REPS/EFFORT TEMPO REPOS

1
8 REPS 1 MIN

2
8 REPS 1 MIN

3
8 REPS 1 MIN

4
8 REPS 1 MIN
8/8

CABLE TRICEPS PUSHDOWN

SÉRIES REPS/EFFORT TEMPO REPOS

1
10 REPS 1 MIN

2
10 REPS 1 MIN

3
10 REPS 1 MIN

4
10 REPS 1 MIN