* Semaine 1 * Lundi ....................................Jeudi * 60% of max x 8 reps..................60% of max x 8 reps * 75% of max x 6 reps..................75% of max x 6 reps * 80% of max x 4 sets of 5 reps.....80% of max x 3 sets of 5 reps * 75% of max x 5 reps..................75% of max x 5 reps * ................................................75% of max x 5 reps
Pour un maxi à 100kg tu fais le lundi
* 60% de 100kg = 60kg x 8 reps * 75% de 100kg = 75kg x 6 reps * 80% de 100kg = 80kg x 4 series de 5 reps * 75% de 100kg = 75kg x 5 reps