par Rambo le 28/05/2005 21h59
Semaine 15 Intensité: haute Fréquence:
Type d'entrainement: accumulation / force Densité: basse Volume par muscle:
Seance 1
Épaulé 1x3 @70% 137
1x2 @80% 156
1x2 @85% 166
1x2 @90% 176
Back squat 1x (1,6,1,6,1,6) 90% 75% 0% 0%
Leg extention 2x 12 40
Close grip 2x (3,8) 85% 70% 183 151
Seance 2
set extention Traction prise large 3x 8 25 lest 3 + 3 + 2
dev millitaire 1x (1,6,1,6,1,6) 90% 75% 131 109
A1 Tirage poitrine poulie 3x 12 55
A2 Elevation latéral 3x 12 20
Dev altere 2x 8 35
Bare front 6x6 27.5 chaque bord
Curl altere alterné 2x 15 25
Seance 3
Deadlift 1x (1,4,1,4,1,4) 90% 80% 302 268
Front squat 1x (8,4) 75% 85% 154 174
A1 Front squat 2x 8 70% 144
A2 Leg extention 2x 10 30
Oshio au banc 3x 6
Seance 4
Rowing Bare 1x (1,6,1,6,1,6) 90% 75% #VALEUR! #VALEUR!
Bench close grip 1x (1,6,1,6,1,6) 90% 75% 194 161
Rowing altere 1x (8,6,4) 60 65 70
dev incliné altere 1x (6,8,12) 70 60 55
Dips 2x max pdc