pec/biceps

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pec/biceps

Shared By : biba63

Information

Frequency : 2 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 1 / 198

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Description

Monday

1) EPAULES/BICEPS/DOS

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		crunch	20 sec	50	4
Abs		relevé de jambes	20 sec	20	4
Shoulders		L-FLY	60 sec	20	4
Shoulders		developpé militaire	10 sec	20	4
Shoulders		élévation latérale	60 sec	16	4
Biceps		curl incliné	105 sec	16	4
Biceps		curl pupitre marteau	60 sec	18	4
Back		tirage nuque	90 sec	20	6
Back		tirage horizontal	90 sec	16	4

Monday

BICEPS/DOS

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		crunch	20 sec	100	4
Abs		relevé de jambes	20 sec	20	4
Biceps		curl incliné	105 sec	14	4
Biceps		curl pupitre marteau	60 sec	16	4
Biceps		curl pupitre ez	60 sec	12	3
Back		tirage nuque	105 sec	20	6
Back		tirage horizontal	90 sec	16	3
Back		rowing haltere un bras	60 sec	20	3
Shoulders		reeducation epaules	20 sec	8	4
Shoulders		elevation laterales	60 sec	20	4

Monday

jambes

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		leg extention	240 sec	100	1
Upper Legs		leg curl arriere	240 sec	100	1
Upper Legs		squat	105 sec	20	4
Back		shrug	60 sec	20	5

Monday

pec/biceps/triceps/dos/absn

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		crunch	20 sec	70	4
Abs		relevé de jambes	20 sec	20	4
Triceps		barre front	60 sec	8	3
Triceps		extension poulie	60 sec	12	8
Biceps		curl incliné	105 sec	14	4
Biceps		curl pupitre ez	60 sec	12	3
Biceps		curl pupitre marteau	60 sec	16	4
Back		rowing haltères un bras	60 sec	20	3
Back		tirage horizontal	90 sec	20	4
Back		tirage nuque	90 sec	12	4
Chest		buterfly	60 sec	12	4
Chest		développé couché guidé	105 sec	8	6
Shoulders		oiseau banc incliné	60 sec	8	3
Shoulders		rééducation épaule	20 sec	10	4
Shoulders		élévation latérale	60 sec	8	3

Tuesday

2) PEC/TRICEPS

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		crunch	20 sec	50	4
Abs		relevé de jambes	20 sec	20	4
Shoulders		L-FLY	60 sec	20	4
Chest		developpé couché	120 sec	20	8
Chest		développer. incliné. guide	60 sec	12	4
Chest		buterfly	60 sec	14	3
Triceps		extention poulie à la corde	60 sec	12	6
Triceps		kick back	60 sec	14	4

Tuesday

PEC/TRICEPS

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		crunch	20 sec	100	4
Abs		relevé de jambes	20 sec	20	4
Chest		développé couché guidé	120 sec	20	6
Chest		buterfly	60 sec	14	4
Triceps		extension poulie	60 sec	12	8
Shoulders		rééducation épaule	20 sec	10	4

Thursday

3) EPAULES/BICEPS/DOS

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		crunch	20 sec	50	4
Abs		relevé de jambes	20 sec	20	4
Shoulders		L-FLY	60 sec	20	4
Shoulders		developpé militaire	10 sec	20	4
Shoulders		élévation latérale	60 sec	25	4
Biceps		curl incliné	105 sec	16	4
Biceps		curl pupitre ez	60 sec	18	4
Back		tirage nuque	90 sec	20	6
Back		rowing haltères un bras	60 sec	20	4
Biceps		curl ez	60 sec	15	4

Friday

4) PEC/TRICEPS

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		crunch	20 sec	50	4
Abs		relevé de jambes	20 sec	20	4
Shoulders		L-FLY	60 sec	20	4
Chest		developpé couché	120 sec	20	8
Chest		développer. incliné. guide	60 sec	12	4
Chest		buterfly	60 sec	8	3
Triceps		extention poulie à la corde	60 sec	12	6
Triceps		kick back	60 sec	14	4

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