Push
4* Dips maxrep 10 kg 2min recup
2* pompes archer 10 rep 2min recup
3* pompes max 2min recup
4*Pike push up 10rep 2 min recup
4* élévation latéral bras haltère 10kg 12rep 1min recup
Pull
3* Traction prona 8-12rep 2min recup
3* traction supi 8-12 rep 2min recup
3* traction prise courte 8-12 rep 2min recup
3*oiseau sur banc haltère 10kg 1min recup
2* Curl marteau 1min recup
2* curl prise supi 1min recup
3*knee raise barre 25rep 1min recup
2min recup
3* knee raise right left 25 rep 1min recup
Leg
2* assisted pistol squat 3-8rep
4*Squat 10kg 20rep 2min recup
4*Fentes 10kg 20rep 2min recup
4* calf raise 1leg 50rep
3* Bridge hamstring 1 jambe 15 rep
Upper
3* Traction supi 8-12 rep 2min recup
3* traction prona 8-12rep 2min recup
6* pompes 20 rep 2min recup
2* pompes diamant 10rep 2min recup
3* Gainage 2min 1min recup
3* contraction perinné-transverse maxtime 50rep
Alors ? après 7 mois de sèche(skinnyfat) je go PDM
et je ne possède que un gilet decat 10kg + 2 halteres 10kg
