·         1.Developpe couche halteres incline

5x 12-15 reps

·         2.Ecarte couche halteres incline

5x 12-15 reps

Exercise 3+4 super set

·         3.Dips

5x 12-15 reps

·         4.Ecartes a la poulie vis-à-vis

5x 12-15 reps

5. Pull over

5x 12-15 reps

2. Excerise 2biceps+2 triceps super set

3. Excerise 3biceps+3 triceps super set

4. Excerise 4biceps+4 triceps super set

1.Curls alternes

5×12-15 reps

2.Curls alternes incline

5×12-15 reps

3.Curls pupitre barre 5×12-15 reps

4.Curls pupitre a la machine

5x 12-15 reps

1.Les extensions a la poulie

5×12-15 reps

2.Extensions couche

5×12-15reps

3.Developpe pour les triceps

5×12-15 reps

4.kickback

5×12-15 reps

·         1.Developpe halters epaules

5x 10-12 reps

·         2.Elevations frontales

5×10-12 reps

Exercise 3+4 super set

·         3.elevations laterales

5×10-12 reps

·         4.Elevations buste penche

5x 12 reps

4.Tirage menton

5x 12-15 reps

·         1.Tirage verticaux

5x 12-15 reps

·         2.Rowing barre T

5×12-15 reps

Exercise 3+4 super set

·         3.Tirage horizontal haut

5×12-15

·         4.Tirage sol poulie basse 5×12-15 reps

5.Tirage nuque

5×12-15reps

6.Extensions lombaire

5x 12-15 reps

·         1.Leg extension

5×15-20 reps

·         2.Hack squat

5x 10-15 reps

Excerise 3+4 super set

·         3.Squat

5×10-15 reps

·         4.presse a cuisses

5×10-15 reps

Excerise 5+6 super set

·         5.Leg curl couche 5×10-15 reps

·         6.Souleve de terre jambs tendues

5x 10-12 reps

Excerise 7+8 super set

·         7.Mollets Debout

5×30 reps

·         8. Mollets assis

5x30reps

6 x max reps

6 x max reps

5x 40 sec