Ordre
Exercice
Séries
Vidéo
Reps
Commentaire
Session 6
Session 5
Session 4
V1
Session 3
Session 2
Session 1
Jour 1 - Push
Date
vendredi dernier
mercredi dernier
dimanche 20 novembre
lundi 18 novembre
Mardi 3 novembre
Lundi 1 novembre
A
Push ups
3
20 à 30 RM
Bonsoir
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
B
Hip Trust à l'élastique
3
20 à 30 RM
Jerem le meilleur
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
B
Squats
3
20 à 30 RM
Sans oublier maëlle
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
C
Triceps push down
3
20 à 30 RM
Bienvenue dans la team !!
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
AC
Tractions
3
20 à 30 RM
Bisous
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
Jour 2 - Pull
Date
vendredi dernier
mercredi dernier
dimanche 20 novembre
lundi 18 novembre
Mardi 3 novembre
Lundi 1 novembre
A
Push ups
3
20 à 30 RM
Bonsoir
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
A
Hip Trust à l'élastique
3
20 à 30 RM
Bonsoir
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
A
Squats
3
20 à 30 RM
Bonsoir
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
A
Triceps push down
3
20 à 30 RM
Bonsoir
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
A
Tractions
3
20 à 30 RM
Bonsoir
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
Jour 2 - Pull
Date
vendredi dernier
mercredi dernier
dimanche 20 novembre
lundi 18 novembre
Mardi 3 novembre
Lundi 1 novembre
A
Push ups
3
20 à 30 RM
Bonsoir
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
A
Hip Trust à l'élastique
3
20 à 30 RM
Bonsoir
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
A
Squats
3
20 à 30 RM
Bonsoir
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
A
Triceps push down
3
20 à 30 RM
Bonsoir
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
A
Tractions
3
20 à 30 RM
Bonsoir
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6
25kg @ 10, 9, 6