Lundi : Upper (bench tractions focus)
-Bench : 5-6 sets force
-Tractions 4-5 sets technique
-DIH ss Rear delts 4 sets
-Tirage horizontal ss EL 3-4 sets

Mardi : Off

Mercredi : Upper (bench deadlift focus)
-Deadlift : 3-4 sets full technique tradi
-Bench : 3-4 sets
-Curl ss Triceps : 3/4 sets
- Facepulls ss Pull Over 3/4 sets

Jeudi : Off

Vendredi : Upper (bench tractions focus(
-Tractions : 5-6 sets force
-Bench pause : 4-5 sets force
-Shoulder press ss Cable fly 3-4 sets full pump
-Tirage nuque ss EL 3-4 sets ful pump
-Curl ss Rear delts 3-4 sets full pump

Samedi : Off

Dimanche : Lower (deadlift sumo focus)

-Deadlift sumo : 2 sets force 3 sets technique
-Extension lombaire : 3-4 sets full pump
-Crunch cable : 3-4 sets full pump
-Gainage : 3-4 sets

Premier desequilibre HAut/bas

Nn j'ai bonnes legs

Ne pas connaître les perfs de kyo aaaaaya

La salle du temps