Pull
Deadlift 2x8 160
PullUps 3x8-10
Yates Row 3x10-12
Incline curl 3x6-8
Facepull 4x15
Seated Hammer curl 3x10
Push
Incline bench 4x5
DB shoulder press 4x8-10
Dips 3x10
Extension nuque 3x6-8
Db laterals 4x10+drop
Extension corde 3x8-10
Legs
Squat 5rm
Squat 2x10
Romanian DL 3x10
Lunges 3x10
Calves 3x10-30+ dropbw
Hyperext 2x15
Rest/abs/cardio basse intensité
Pull
Pullups 3x5 + 1xmax BW
Row cable 3x10
Curl rope 3x8+ dropset
Barbell curl 12+4+4+4
Oiseau 4x10-15
Pullover poulie 3x15
Push
Seated OHP 4x5
incline DB press 3x10
Extension corde 3x8+dropset
Cable laterals 4x10
DCS 3x10
Upper Pec fly 3x10
5x semaine tenable ? ou je me crame
