|
Développé couché prise serrée
|
|
x 12 |
80kg |
115kg
|
+45.5kg
|
|
|
Développé incliné
|
|
x 8 |
90kg |
111.5kg
|
-10.5kg
|
|
|
Front Squat
|
|
x 12 |
85kg |
122kg
|
Ø
|
|
|
Développé couché
|
|
x 8 |
90kg |
111.5kg
|
-10.5kg
|
|
|
Traction pronation
|
|
x 12 |
+ 2kg |
103.5kg
|
-14.5kg
|
|
|
Curl barre droite ou coudée
|
|
x 12 |
30kg |
43kg
|
+7kg
|
|
|
Soulevé de terre jambes tendues
|
|
x 1 |
120kg |
120kg
|
+34kg
|
|
|
Tractions supination
|
|
x 12 |
+ 2kg |
103.5kg
|
-11.5kg
|
|
|
Back Squat
|
|
x 12 |
85kg |
122kg
|
Ø
|
|
|
Rowing barre
|
|
x 12 |
60kg |
86kg
|
Ø
|
|
|
Dips
|
|
x 12 |
+ 10kg |
115kg
|
-3kg
|
|
|
Soulevé de terre
|
|
x 1 |
120kg |
120kg
|
+34kg
|
|
|
Over Head Press
|
|
x 12 |
35kg |
50kg
|
+7kg
|
|
|
Curl marteau
|
|
x 12 |
12kg |
17kg
|
-1kg
|
|
|
Développé couché haltères
|
|
x 12 |
18kg |
25.5kg
|
+2.5kg
|
|
|
Gainage
|
|
x 90s |
Ø
|
Ø
|
-30s
|
Ø
|
|
Pompes
|
|
x 12 |
Ø
|
Ø
|
-4
|
Ø
|
