Pour masse musculaire
| Programme training pour masse musculaire | |||||
| 1 jour | 2 jour | 3jour | 4jour | 5 jour | |
| Pectoraux | 1.Developpe couche
5 x 10-12reps 2.Developpe incline 5×10-12 reps 3.Ecarte couche incline 5x 10-12 reps4.Ecarte couche 5x 10-12 reps |
Repos | |||
| Biceps | 1.Curls barre
6x 10-12 reps 2.Curls alternes 6×10-12 reps 3.Curls alternes hammer 3×10-12 reps |
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| Epaules | 1.Developpe militaire cadre guide
5x 10-12 reps 2.Elevations laterales 5x 10-12 reps 3.Oiseau 5×10-12 reps 4.Shrug Barre (trapezius) 5x 12-15 reps |
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| Triceps | 1.Extension barre front
5×10-12 reps 2.Extension 1 Haltere nuque 5×10-12reps 3.Dips 5×10-12 reps |
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| Dos |
1.Tranctions a la barre fixe 5x 10-12 reps 2.Rowing barre 5×10-12 reps 3.Rowing un Bras 5×10-12 reps 4.Tirage sol poulie basse 5×10-12 reps 5.Tirage nuque 5×10-12 reps |
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| Cuisses | 1.Leg extension
5×10-15 reps 2.Presse 5×10-15 reps 3.Squat 5×10 reps 4.Leg curl couche 5×10-15 reps 5.Mollets Debout 5×30 reps |
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| Abdos | crunchs
6 x max reps |
Gainage planche
5x 40 sec |
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