Prparation Physique

It's All About Attitude

PROGRAMME RALIS PAR:

Alexandre Lemay

chauffement
FAIRE AVANT LA MUSCULATION
Vlo A 1 Repos 0' A 2 Repos 0' barre seul. Sries Rptitions 1 5 min Balistique latral au mur A 3 Repos 0' A 4 Repos 0' Sans poids Sries Rptitions A 5 Repos 0' 1 10 rep/jambe Walking lunges (sans poids) A 6 Repos 0' 1 10 rep/jambe Rotation externe lastique 1 12 rep Squat sur disco-sit Squat

Sries Rptitions A 7

1 8 rep/jambe Lat. raise avec lastique A Repos 0' 8

1 10 rep/bras Push up Repos 0'

Sries Rptitions

1 10 rep/bras

1 12 rep

Alexandre Lemay HARDGYM Performance alexlemay@hardgymperformance.com

Prparation Physique
It's All About Attitude
PROGRAMME RALIS PAR:

Alexandre Lemay

Circuit abdominaux-lombaires
FAIRE AVANT LA MUSCULATION
Monte coude/main A 1 Repos 0' Le bassin doit bouger le moins possible. Faire 1 bras la fois Sries Rptitions 2 10 rep 2 15 rep + 30 sec ISO en haut A 2 Repos 0' 1/2 crunch

Planche latrale A 3 Repos 0' A 4

Extension lombaire Repos 2'

Sries Rptitions

2 45 sec/ct

2 15 rep + 30 sec ISO en haut

Alexandre Lemay HARDGYM Performance alexlemay@hardgymperformance.com

Prparation Physique
It's All About Attitude
PROGRAMME RALIS PAR:

Alexandre Lemay

Musculation
Overall
Squat A 1 Repos 3' B 1 BB Split squat B Repos 0' 2 Repos 2' Leg curl

Les hanches plus basses que les genoux

Sries Rptitions

4 6-6-4-4 rep Bench press C 1 Repos 2' D 1

3 5 rep/jambe DB chest press D Repos 0' 2

3 6-6-4 rep Push up sur MB Repos 2'

Sries Rptitions

4 6-6-4-4 rep Close grip lat. pulldown D 1 Repos 2' E 1

3 6 rep Straight arm pulldown Repos 0'

3 10 rep + 20 sec ISO en bas Reverse Pec deck E 2 Repos 2'

Sries Rptitions

4 6-6-4-4 rep

3 6 rep BB push press F 1 Repos 2'

3 10 rep + 20 sec ISO

Sries Rptitions

4 6-6-4-4 rep Incline cable pushdown H Repos 2' 1 Repos 2' Prendre 15 sec entre les blocs de rep 4 4+4+3+3+2+2 rep

BB bicep curl 8RM G 1

Prendre 15 sec entre les blocs de rep

Sries Rptitions

4 4+4+3+3+2+2 rep

Alexandre Lemay HARDGYM Performance alexlemay@hardgymperformance.com

Prparation Physique
It's All About Attitude
PROGRAMME RALIS PAR:

Alexandre Lemay

Feuille de marquage
Musculation

Exercices

Semaines 1 2 3 4

Alexandre Lemay HARDGYM Performance alexlemay@hardgymperformance.com