Prparation Physique

It's All About Attitude

PROGRAMME RALIS PAR:

Msocycle 1

Alexandre Lemay

Haut du corps
Big kahuna - Force, puissance

Bench press A 1 Repos 2' B 1

Bench press Repos 3'

DB fly + DB press prise neutre C Repos 1 2'

Mme principe que le squat, trouver le 100%

Sries Rptitions

6 5-5-3-3-1-1 RM

3 2(90%) + 3(60%) + max(5-0-1)

3 10 + 10 rep

Chin up prise neutre D 1 Repos 0' D 2

Straight arm pulldown D Repos 0' 3

Reverse Pec deck Repos 3'

Sries Rptitions

4 5 rep

4 10 rep

4 10 rep + 20 sec ISO bras tendus

BB push press E 1 Repos 2' F 1

BB upright row Repos 0' F 2

DB lat. Raise Repos 2'

Sries Rptitions

4 5-5-3-3 RM

3 8 rep

3 10 rep + 20 sec ISO en haut

Alexandre Lemay HARDGYM Performance alexlemay@hardgymperformance.com