que pensez vous de cette charge de travail qui est tire du site ****?
Routine n°2 : Avancé
Jour 1
1. Squats—50%x5repsx1set, 60%x5repsx2sets, 70%x3repsx2sets, 80%x3repsx3sets, 90%x2repsx4sets, 80%x5repsx1set, 70%x6repsx1set
2. Développé couché barre —50%x5repsx1set, 60%x5repsx2sets, 70%x3repsx2sets, 80%x3repsx3sets, 90%x2repsx4sets
3. Soulevé de terre—60%x5repsx4sets
4. Dips—5repsx5sets
5. Good Mornings debout (ou tout autre exercice lombaires)—5repsx5sets
Jour 2
1. Soulevé de terre—50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx3sets, 80%x3repsx3sets, 90%x1repx5sets
2. Développé incliné—60%x5repsx6sets
3. Soulevé de terre Sumo—60%x3repsx5sets
4. Sit-ups lestés—5repsx5sets
Jour 3
1. Squats—50%x5repsx1set, 60%x5repsx1set, 70%x3repsx2sets, 80%x3repsx2sets, 90%x2repsx2sets
2. Développé couché prise serrée—50%x5repsx1set, 60%x5repsx2sets, 70%x3repsx3sets, 80%x3repsx3sets, 90%x1repx4sets, 80%x5repsx1set, 70%x7repsx1set, 60%x9repsx1set
3. Soulevé de terre—50%x5repsx1set, 60%x5repsx2sets
4. Pompes lesté—10repsx5sets
5. Good Mornings assis—8repsx4sets
Jour 4
1. Soulevé de terre—50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx5sets
2. Développé couché barre—50%x5repsx1set, 60%x5repsx2sets, 70%x3repsx4sets
3. Squats—50%x5repsx1set, 60%x5repsx1set, 70%x5repsx3sets
2. Triceps Extensions allongé—10repsx3sets
3. Élévations Jambes suspendu—15repsx4sets
- See more at: http://www.****.com/
