|
Curl barre droite ou coudée
|
|
x 8 |
37.5kg |
46.5kg
|
+7kg
|
|
|
Extension verticale avec haltère
|
|
x 5 |
15kg |
16.5kg
|
-2kg
|
|
|
Curl marteau
|
|
x 12 |
15kg |
21.5kg
|
Ø
|
|
|
Rowing menton
|
|
x 8 |
40kg |
49.5kg
|
-0.5kg
|
|
|
Tractions supination
|
|
x 10 |
Ø
|
83kg
|
+2kg
|
|
|
Développé couché haltères
|
|
x 10 |
20kg |
26.5kg
|
+5kg
|
|
|
Gainage
|
|
x 60s |
Ø
|
Ø
|
-60s
|
Ø
|
|
Pompes
|
|
x 40 |
Ø
|
Ø
|
Ø
|
Ø
|
