12.4
Mardi dos/biceps : 4s4r traction pronation, 4s8r rowing barre 34 k, 4s12r rowing haltère 12k, 4s12r pull over 12k, 4s12r curl barre droite 10k, 4s12r curl marteau 10k
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12.4
Mardi dos/biceps : 4s4r traction pronation, 4s8r rowing barre 34 k, 4s12r rowing haltère 12k, 4s12r pull over 12k, 4s12r curl barre droite 10k, 4s12r curl marteau 10k |
| Exercice | RépétitionsReps | Charge | 1RM | Gain | Grade | |
|---|---|---|---|---|---|---|
| Traction pronation | x 4 | Ø | 82.5kg | +7kg | ||
| Curl marteau | x 12 | 10kg | 14kg | -3kg | ||
| Curl barre droite ou coudée | x 12 | 10kg | 14kg | -11.5kg | ||
| Rowing barre | x 8 | 34kg | 42kg | +5kg |