APP FGB LUI S3 LUNDI - FORSTE

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APP FGB LUI S3 LUNDIFORSTE2020-03-07T22:24:45+01:00

FORSTE GYM BEGINNER – LUI

SEM 1
SEM 2
SEM 3
SEM 4

JAMBES/ABDOS/BICEPS

1/8

LEG PRESS

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
2/8

SMITH MACHINE SQUAT

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
3/8

LEG EXTENSION

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

LYING LEG CURL

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
5/8

KNEE RAISE PARALLEL

SÉRIES REPS/EFFORT TEMPO REPOS

1
20 REPS 1 MIN

2
15 REPS 1 MIN

3
15 REPS 1 MIN

4
10 REPS 1 MIN
6/8

EZ CURL

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
7/8

CABLE HAMMER CURL

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
8/8

DB ALTERNATE CURL

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