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Push 1: DC lourd 5x5
DC leger 12 rep 5 serie
DI 4 serie 10 rep
Dips high rep lesté ou pas faut viser 20 rep, 8 series
Exo tri random 8 series
Pull 1: Rowing bucheron 10x10
Rowing poulie 45 degres 5 series
Curl marteau poulie 10x10
Pull over poulie haute high rep 4 series
Legs: Squat 10x3
2 Exo d’assistance random
Mollets lourd low rep
Push 2: OHP 10 series 5 rep
Rappel pec dips 5 series 20 rep
Poulis vis a vis uni, faites du high rep et du 10 rep, genre 5 series
EL: 8 series, 15/20 rep
Exo tri random
Pull 2: Traction neutre tres high volume OU traction partielle prona full pump, 150 tractions mini
Rowing poulie 45 degres prise neutre 10x10
Curl marteau poulie 10x10
Shrug 5 series assez lourd avec superset shrug elastique a l’echec OU farmer walk uni haltere
Legs 2: Squat 10x10
2 Exo assistance random
Mollets high rep
Push 1: DC lourd 5x5
DC leger 12 rep 5 serie
DI 4 serie 10 rep
Dips high rep lesté ou pas faut viser 20 rep, 8 series
Exo tri random 8 series
Pull 1: Rowing bucheron 10x10
Rowing poulie 45 degres 5 series
Curl marteau poulie 10x10
Pull over poulie haute high rep 4 series
Legs: Squat 10x3
2 Exo d’assistance random
Mollets lourd low rep
Push 2: OHP 10 series 5 rep
Rappel pec dips 5 series 20 rep
Poulis vis a vis uni, faites du high rep et du 10 rep, genre 5 series
EL: 8 series, 15/20 rep
Exo tri random
Pull 2: Traction neutre tres high volume OU traction partielle prona full pump, 150 tractions mini
Rowing poulie 45 degres prise neutre 10x10
Curl marteau poulie 10x10
Shrug 5 series assez lourd avec superset shrug elastique a l’echec OU farmer walk uni haltere
Legs 2: Squat 10x10
2 Exo assistance random
Mollets high rep
Push 1: DC lourd 5x5
DC leger 12 rep 5 serie
DI 4 serie 10 rep
Dips high rep lesté ou pas faut viser 20 rep, 8 series
Exo tri random 8 series
Pull 1: Rowing bucheron 10x10
Rowing poulie 45 degres 5 series
Curl marteau poulie 10x10
Pull over poulie haute high rep 4 series
Legs: Squat 10x3
2 Exo d’assistance random
Mollets lourd low rep
Push 2: OHP 10 series 5 rep
Rappel pec dips 5 series 20 rep
Poulis vis a vis uni, faites du high rep et du 10 rep, genre 5 series
EL: 8 series, 15/20 rep
Exo tri random
Pull 2: Traction neutre tres high volume OU traction partielle prona full pump, 150 tractions mini
Rowing poulie 45 degres prise neutre 10x10
Curl marteau poulie 10x10
Shrug 5 series assez lourd avec superset shrug elastique a l’echec OU farmer walk uni haltere
Legs 2: Squat 10x10
2 Exo assistance random
Mollets high rep
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