Programme du Team Fitadium: Jour 1 : Pectoraux / Epaules / - TopicsExpress

Programme du Team Fitadium: Jour 1 : Pectoraux / Epaules / Abdos Jour 2 : Dos / Epaules Jour 3 : Repos Jour 4 : Cuisses / Mollets Jour 5 : Biceps / Triceps / Epaules Jour 6 : Repos Jour 7 : Repos Jour 1 Muscles Exercices Séries Reps Pectoraux Développé Couché (Pyramidal) 4 15-8-6-6 Développé Incliné avec haltères (Pyramidal) 4 15-8-6-6 Butterfly / Poulie vis à vis (Superset) 3 12 Epaules Développé militaire 3 10-6-6 Elevations devant 2 10 Abdos Crunchs classiques 6 max Crunchs twistés 6 max Jour 2 Muscles Exercices Séries Reps Dos Tirage vertical devant 4 15-10-6-6 Tirage vertical nuque 4 15-10-6-6 Rowing assis 4 10 Tirage Bucheron 3 10 Epaules Rowing prise serrée 3 10 oiseau 2 10 Trapèzes Shrugs avec haltères 3 10 Jour 3 : Repos Jour 4 Muscles Exercices Séries Reps cuisses Squat 4 15-10-6-6 Presse 4 15-10-6-6 Leg Extension 4 10 Soulevé de terre jambes tendues 3 10 Leg Curl (Séries dégressives) 3 10 Mollets Presse Debout 4 15 Presse assis 4 15 Jour 5 Muscles Exercices Séries Reps Biceps Curls barre EZ 5 15-10-6-6-10 Curls haltères alternés 5 15-10-6-6-10 Triceps Extensions barre front 5 15-10-6-6-10 Développés couchés prise serrée 5 15-10-6-6-10 Extension haltères nuque 2 10 Epaules Elévations latérales 5 8 à 10 Jour 6 : Repos Jour 7 : Repos

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