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Press 5x10

Chin ups 5x10

 Dumbbell shoulder press, 5 sets of 10 reps


 Barbell curls, 5 sets of 10 reps
 Dumbbell rear raise/dumbbell lateral raise (superset), 3 sets of 10 reps each

Bent over rows, 5 sets of 10 reps


 Weighted dips, 5 sets of 10 reps
Triceps
pushdowns 3 10
Face pulls 3 10

Abs
 Weighted Sit-ups – 25 or 45lb plate held behind head for 10 reps
 Hanging Leg Raises – 10 reps
 Abdominal Wheel – 15 reps
 Side Bends – 100lb DB for 20 reps/side
Deadlif
Hanging leg raise 5x15

Good morning, 5 sets of 10 reps


 Bent over rows, 4 sets of 10 reps
 Leg curls, 4 sets of 12 reps
 Abdominal wheel, 5 sets of 15 reps
BENCH Séance 5 5 3
Augmentation MAX MAX Travail 5-5-5 0,4 0.5 0.6
Week 1
2 100 90 #VALUE! 45 54
3-3-3 0,4 0.5 0.6
Week 2
#VALUE! 45 54
5-3-1 0,4 0.5 0.6
Week 3
#VALUE! 45 54
MAX Travail 5-5-5 0,4 0.5 0.6
Week 4
92 #VALUE! 46 55
3-3-3 0,4 0.5 0.6
Week 5
#VALUE! 46 55
5-3-1 0,4 0.5 0.6
Week 6
#VALUE! 46 55
5-5-5 0
Week 7
0
MAX Travail 5-5-5 0,4 0.5 0.6
Week 8
94 #VALUE! 47 56
3-3-3 0,4 0.5 0.6
Week 9
#VALUE! 47 56
5-3-1 0,4 0.5 0.6
Week 10
47
MAX Travail 5-5-5 0,4 0.5 0.6
Week 11
96 48
3-3-3 0,4 0.5 0.6
Week 12
48
5-3-1 0,4 0.5 0.6
Week 13
48

Dumbell row 5x10

 Dumbbell bench press, 5 sets of 10 reps


 Chest supported rows, 5 sets of 12 reps
 Triceps push-downs, 100 reps
 Face pulls, 100 reps

 Chin-ups, 5 sets of 10 reps (can be performed with body weight,


added weight)
 Triceps push-downs/face pulls, 100 reps each

 Weighted Sit-ups – 25 or 45lb plate held behind head for 10 reps


 Hanging Leg Raises – 10 reps
 Abdominal Wheel – 15 reps
 Side Bends – 100lb DB for 20 reps/side

Curls 3 10
Triceps 3 10
pushdowns
Face pulls 3 10
Serie 1 Serie 2 Serie 3 Assistance
0.65 0.75 0.85 5x10 0.3 0.4
59 68 77 27 36
0.7 0.8 0.9 5x10 0.3 0.4
63 72 81 27 36
0.85 0.9 0.95 5x10 0.3 0.4
77 81 86 27 36
0.65 0.75 0.85 5x10 0.3 0.4
60 69 78 28 37
0.7 0.8 0.9 5x10 0.3 0.4
64 74 83 28 37
0.85 0.9 0.95 5x10 0.3 0.4
78 83 87 28 37
0.4 0.5 0.6 5x10 0.3 0.4
37 46 55 28 37
0.65 0.75 0.85 5x10 0.5
61 71 80 47
0.7 0.8 0.9 5x10 0.5
66 75 85 47
0.85 0.9 0.95 5x10 0.5
80 85 89 47
0.65 0.75 0.85 5x10 0.5
62 72 82 48
0.7 0.8 0.9 5x10 0.5
67 77 86 48
0.85 0.9 0.95 5x10 0.5
82 86 91 48

rmed with body weight, assisted, or

behind head for 10 reps


SQUAT Séance 5 5
Augmentation MAX MAX Travail 5-5-5 0,4 0.5
Week 1
4 100 90 #VALUE! 45
3-3-3 0,4 0.5
Week 2
#VALUE! 45
5-3-1 0,4 0.5
Week 3
#VALUE! 45
MAX Travail 5-5-5 0,4 0.5
Week 4
94 #VALUE! 47
3-3-3 0,4 0.5
Week 5
#VALUE! 47
5-3-1 0,4 0.5
Week 6
#VALUE! 47
5-5-5 0
Week 7
0
MAX Travail 5-5-5 0,4 0.5
Week 8
98 #VALUE! 49
3-3-3 0,4 0.5
Week 9
#VALUE! 49
5-3-1 0,4 0.5
Week 10
49
MAX Travail 5-5-5 0,4 0.5
Week 11
102 51
3-3-3 0,4 0.5
Week 12
51
5-3-1 0,4 0.5
Week 13
51

Leg curls 5x10

 Glute ham raises, 4 sets of 10 reps


 Hanging leg raises, 4 sets of 10 reps

 Leg press, 5 sets of 10 reps


 Hanging leg raises, 5 sets of 20 reps

Hanging leg r5 10
3 Serie 1 Serie 2 Serie 3 Assistance
0.6 0.65 0.75 0.85 5x10 0.3 0.4
54 59 68 77 27 36
0.6 0.7 0.8 0.9 5x10 0.3 0.4
54 63 72 81 27 36
0.6 0.85 0.9 0.95 5x10 0.3 0.4
54 77 81 86 27 36
0.6 0.65 0.75 0.85 5x10 0.3 0.4
56 61 71 80 28 38
0.6 0.7 0.8 0.9 5x10 0.3 0.4
56 66 75 85 28 38
0.6 0.85 0.9 0.95 5x10 0.3 0.4
56 80 85 89 28 38
0.4 0.5 0.6 5x10 0.3 0.4
38 47 56 28 38
0.6 0.65 0.75 0.85 5x10 0.5
59 64 74 83 49
0.6 0.7 0.8 0.9 5x10 0.5
59 69 78 88 49
0.6 0.85 0.9 0.95 5x10 0.5
83 88 93 49
0.6 0.65 0.75 0.85 5x10 0.5
66 77 87 51
0.6 0.7 0.8 0.9 5x10 0.5
71 82 92 51
0.6 0.85 0.9 0.95 5x10 0.5
87 92 97 51
PRESS Séance 10 5
Augmentation MAX MAX Travail 5-5-5
Week 1
2 60 54 Vide 14
5 3-3-3
Week 2
Vide 16
5-3-1
Week 3
Vide 24
MAX Travail 5-5-5
Week 4
56 Vide 14
6 3-3-3
Week 5
17
5-3-1
Week 6
Vide 25
5-5-5
Week 7
MAX Travail 5-5-5
Week 8
58 Vide 15
6 3-3-3
Week 9
Vide 17
5-3-1
Week 10
Vide 26
MAX Travail 5-5-5
Week 11
60 Vide 15
6 3-3-3
Week 12
Vide 19
5-3-1
Week 13
Vide 28

Chin ups 5x10

 Dumbbell shoulder press, 5 sets of 10 reps


 Barbell curls, 5 sets of 10 reps
 Dumbbell rear raise/dumbbell lateral raise (superset), 3 sets of 10 reps each

Bent over rows, 5 sets of 10 reps


 Weighted dips, 5 sets of 10 reps
Triceps
pushdowns
Face pulls 3 10
3 10

Abs
 Weighted Sit-ups – 25 or 45lb plate held behind head for 10 reps
 Hanging Leg Raises – 10 reps
 Abdominal Wheel – 15 reps
 Side Bends – 100lb DB for 20 reps/side
3-5 3-5 3-5 Serie 1 Serie 2 Serie 3 Assistance
0.65 0.75 0.85 5x10
19 24 30 35 41 46
0.7 0.8 0.9 5x10
22 27 32 38 43 49
0.85 0.9 0.95 5x10
30 35 41 46 49 51
0.65 0.75 0.85 5x10
20 25 31 36 42 48
0.7 0.8 0.9 5x10
22 28 34 39 45 50
0.85 0.9 0.95 5x10
31 36 42 48 50 53
0.4 0.5 0.6 5x10
22 28 34
0.65 0.75 0.85 5x10
20 26 32 38 44 49
0.7 0.8 0.9 5x10
23 29 35 41 46 52
0.85 0.9 0.95 5x10
32 38 44 49 52 55
0.65 0.75 0.85 5x10
21 27 33 39 45 51
0.7 0.8 0.9 5x10
25 30 36 42 48 54
0.85 0.9 0.95 5x10
34 39 45 51 54 57

uperset), 3 sets of 10 reps each

nd head for 10 reps


Assistance
0.3 0.4
16 22
0.3 0.4
16 22
0.3 0.4
16 22
0.3 0.4
17 22
0.3 0.4
17 22
0.3 0.4
17 22
0.3 0.4
17 22
0.5
29
0.5
29
0.5
29
0.5
30
0.5
30
0.5
30
BENCH Séance 10 5
Augmentation MAX MAX Travail 5-5-5
Week 1
2 100 90 Vide 23
9 3-3-3
Week 2
Vide 27
5-3-1
Week 3
Vide 41
MAX Travail 5-5-5
Week 4
92 Vide 23
9 3-3-3
Week 5
28
5-3-1
Week 6
Vide 41
5-5-5
Week 7
MAX Travail 5-5-5
Week 8
94 Vide 24
9 3-3-3
Week 9
Vide 28
5-3-1
Week 10
Vide 42
MAX Travail 5-5-5
Week 11
96 Vide 24
10 3-3-3
Week 12
Vide 30
5-3-1
Week 13
Vide 44
Dumbell row 5x10

 Dumbbell bench press, 5 sets of 10 reps


 Chest supported rows, 5 sets of 12 reps
 Triceps push-downs, 100 reps
 Face pulls, 100 reps

 Chin-ups, 5 sets of 10 reps (can be performed with body weight,


added weight)
 Triceps push-downs/face pulls, 100 reps each

 Weighted Sit-ups – 25 or 45lb plate held behind head for 10 reps


 Hanging Leg Raises – 10 reps
 Abdominal Wheel – 15 reps
 Side Bends – 100lb DB for 20 reps/side

Curls 3 10
Triceps 3 10
pushdowns
Face pulls 3 10
3-5 3-5 3-5 Serie 1 Serie 2 Serie 3 Assistance
0.65 0.75 0.85 5x10
32 41 50 59 68 77
0.7 0.8 0.9 5x10
36 45 54 63 72 81
0.85 0.9 0.95 5x10
50 59 68 77 81 86
0.65 0.75 0.85 5x10
32 41 51 60 69 78
0.7 0.8 0.9 5x10
37 46 55 64 74 83
0.85 0.9 0.95 5x10
51 60 69 78 83 87
0.4 0.5 0.6 5x10
37 46 55
0.65 0.75 0.85 5x10
33 42 52 61 71 80
0.7 0.8 0.9 5x10
38 47 56 66 75 85
0.85 0.9 0.95 5x10
52 61 71 80 85 89
0.65 0.75 0.85 5x10
34 43 53 62 72 82
0.7 0.8 0.9 5x10
39 48 58 67 77 86
0.85 0.9 0.95 5x10
53 63 72 82 86 91

s of 10 reps

can be performed with body weight, assisted, or

lls, 100 reps each

b plate held behind head for 10 reps


Assistance
0.3 0.4
27 36
0.3 0.4
27 36
0.3 0.4
27 36
0.3 0.4
28 37
0.3 0.4
28 37
0.3 0.4
28 37
0.3 0.4
28 37
0.5
47
0.5
47
0.5
47
0.5
48
0.5
48
0.5
48
DEADLIFT Séance 10 5
Augmentation MAX MAX Travail 5-5-5
Week 1
4 124 126 Vide 32
13 3-3-3
Week 2
Vide 38
5-3-1
Week 3
Vide 57
MAX Travail 5-5-5
Week 4
130 Vide 33
13 3-3-3
Week 5
39
5-3-1
Week 6
Vide 59
5-5-5
Week 7
MAX Travail 5-5-5
Week 8
134 Vide 34
13 3-3-3
Week 9
Vide 40
5-3-1
Week 10
Vide 60
MAX Travail 5-5-5
Week 11
138 Vide 35
14 3-3-3
Week 12
Vide 43
5-3-1
Week 13
Vide 64

Hanging leg raise 5x15

Good morning, 5 sets of 10 reps


 Bent over rows, 4 sets of 10 reps
 Leg curls, 4 sets of 12 reps
 Abdominal wheel, 5 sets of 15 reps
3-5 3-5 3-5 Serie 1 Serie 2 Serie 3 Assistance
0.65 0.75 0.85 5x10
44 57 69 82 95 107
0.7 0.8 0.9 5x10
50 63 76 88 101 113
0.85 0.9 0.95 5x10
69 82 95 107 113 120
0.65 0.75 0.85 5x10
46 59 72 85 98 111
0.7 0.8 0.9 5x10
52 65 78 91 104 117
0.85 0.9 0.95 5x10
72 85 98 111 117 124
0.4 0.5 0.6 5x10
52 65 78
0.65 0.75 0.85 5x10
47 60 74 87 101 114
0.7 0.8 0.9 5x10
54 67 80 94 107 121
0.85 0.9 0.95 5x10
74 87 101 114 121 127
0.65 0.75 0.85 5x10
48 62 76 90 104 117
0.7 0.8 0.9 5x10
56 70 83 97 110 124
0.85 0.9 0.95 5x10
77 91 104 117 124 131
Assistance
0.5
67
0.5
67
0.5
67
0.5
67
0.5
67
0.5
67
0.3 0.4
39 52
0.5
67
0.5
67
0.5
67
0.5
69
0.5
69
0.5
69
5x10
hang rack 41 5x10
bench over r 40
SQUAT Séance 10 5
Augmentation MAX MAX Travail 5-5-5
Week 1
4 100 90 Vide 23
9 3-3-3
Week 2
Vide 27
5-3-1
Week 3
Vide 41
MAX Travail 5-5-5
Week 4
94 Vide 24
9 3-3-3
Week 5
28
5-3-1
Week 6
Vide 42
5-5-5
Week 7
MAX Travail 5-5-5
Week 8
98 Vide 25
10 3-3-3
Week 9
Vide 29
5-3-1
Week 10
Vide 44
MAX Travail 5-5-5
Week 11
102 Vide 26
10 3-3-3
Week 12
Vide 32
5-3-1
Week 13
Vide 48

Leg curls 5x10

 Glute ham raises, 4 sets of 10 reps


 Hanging leg raises, 4 sets of 10 reps

 Leg press, 5 sets of 10 reps


 Hanging leg raises, 5 sets of 20 reps

Hanging leg r5 10
3-5 3-5 3-5 Serie 1 Serie 2 Serie 3 Assistance
0.65 0.75 0.85 5x10
32 41 50 59 68 77
0.7 0.8 0.9 5x10
36 45 54 63 72 81
0.85 0.9 0.95 5x10
50 59 68 77 81 86
0.65 0.75 0.85 5x10
33 42 52 61 71 80
0.7 0.8 0.9 5x10
38 47 56 66 75 85
0.85 0.9 0.95 5x10
52 61 71 80 85 89
0.4 0.5 0.6 5x10
38 47 56
0.65 0.75 0.85 5x10
34 44 54 64 74 83
0.7 0.8 0.9 5x10
39 49 59 69 78 88
0.85 0.9 0.95 5x10
54 64 74 83 88 93
0.65 0.75 0.85 5x10
36 46 56 66 77 87
0.7 0.8 0.9 5x10
42 52 62 71 82 92
0.85 0.9 0.95 5x10
57 67 77 87 92 97
Assistance
0.3 0.4
27 36
0.3 0.4
27 36
0.3 0.4
27 36
0.3 0.4
28 38
0.3 0.4
28 38
0.3 0.4
28 38
0.3 0.4
28 38
0.5
49
0.5
49
0.5
49
0.5
51
0.5
51
0.5
51
PRESS Séance 10 5
Augmentation MAX MAX Travail 5-5-5
Week 14
2 62 62 Vide 16
6 3-3-3
Week 15
Vide 19
5-3-1
Week 16
Vide 28
MAX Travail 5-5-5
Week 17
64 Vide 16
6 3-3-3
Week 18
19
5-3-1
Week 19
Vide 29
5-5-5
Week 20
MAX Travail 5-5-5
Week 21
66 Vide 17
7 3-3-3
Week 22
Vide 20
5-3-1
Week 23
Vide 30
MAX Travail 5-5-5
Week 24
68 Vide 17
7 3-3-3
Week 25
Vide 21
5-3-1
Week 26
Vide 31

Chin ups 5x10

 Dumbbell shoulder press, 5 sets of 10 reps


 Barbell curls, 5 sets of 10 reps
 Dumbbell rear raise/dumbbell lateral raise (superset), 3 sets of 10 reps each

Bent over rows, 5 sets of 10 reps


 Weighted dips, 5 sets of 10 reps
Triceps
pushdowns
Face pulls 3 10
3 10

Abs
 Weighted Sit-ups – 25 or 45lb plate held behind head for 10 reps
 Hanging Leg Raises – 10 reps
 Abdominal Wheel – 15 reps
 Side Bends – 100lb DB for 20 reps/side
3-5 3-5 3-5 Serie 1 Serie 2 Serie 3 Assistance
0.65 0.75 0.85 5x10
22 28 34 40 47 53
0.7 0.8 0.9 5x10
25 31 37 43 50 56
0.85 0.9 0.95 5x10
34 40 47 53 56 59
0.65 0.75 0.85 5x10
22 29 35 42 48 54
0.7 0.8 0.9 5x10
26 32 38 45 51 58
0.85 0.9 0.95 5x10
35 42 48 54 58 61
0.4 0.5 0.6 5x10
26 32 38
0.65 0.75 0.85 5x10
23 30 36 43 50 56
0.7 0.8 0.9 5x10
26 33 40 46 53 59
0.85 0.9 0.95 5x10
36 43 50 56 59 63
0.65 0.75 0.85 5x10
24 31 37 44 51 58
0.7 0.8 0.9 5x10
28 34 41 48 54 61
0.85 0.9 0.95 5x10
38 45 51 58 61 65

krok row 11 CCH

uperset), 3 sets of 10 reps each

nd head for 10 reps


Assistance
0.5
31
0.5
31
0.5
31
0.5
32
0.5
32
0.5
32
0.5
32
0.5
33
0.5
33
0.5
33
0.5
34
0.5
34
0.5
34
BENCH Séance 10 5
Augmentation MAX MAX Travail 5-5-5
Week 14
2 100 98 Vide 25
10 3-3-3
Week 15
Vide 29
5-3-1
Week 16
Vide 44
MAX Travail 5-5-5
Week 17
100 Vide 25
10 3-3-3
Week 18
30
5-3-1
Week 19
Vide 45
5-5-5
Week 20
MAX Travail 5-5-5
Week 21
102 Vide 26
10 3-3-3
Week 22
Vide 31
5-3-1
Week 23
Vide 46
MAX Travail 5-5-5
Week 24
104 Vide 26
10 3-3-3
Week 25
Vide 32
5-3-1
Week 26
Vide 48

Dumbell row 5x10


incline curl 5CCH

 Dumbbell bench press, 5 sets of 10 reps


 Chest supported rows, 5 sets of 12 reps
 Triceps push-downs, 100 reps
 Face pulls, 100 reps

 Chin-ups, 5 sets of 10 reps (can be performed with body weight, assisted, or


added weight)
 Triceps push-downs/face pulls, 100 reps each

 Weighted Sit-ups – 25 or 45lb plate held behind head for 10 reps


 Hanging Leg Raises – 10 reps
 Abdominal Wheel – 15 reps
 Side Bends – 100lb DB for 20 reps/side

Curls 3 10
Triceps 3 10
pushdowns
Face pulls 3 10
3-5 3-5 3-5 Serie 1 Serie 2 Serie 3 Assistance
0.65 0.75 0.85 5x10
34 44 54 64 74 83
0.7 0.8 0.9 5x10
39 49 59 69 78 88
0.85 0.9 0.95 5x10
54 64 74 83 88 93
0.65 0.75 0.85 5x10
35 45 55 65 75 85
0.7 0.8 0.9 5x10
40 50 60 70 80 90
0.85 0.9 0.95 5x10
55 65 75 85 90 95
0.4 0.5 0.6 5x10
40 50 60
0.65 0.75 0.85 5x10
36 46 56 66 77 87
0.7 0.8 0.9 5x10
41 51 61 71 82 92
0.85 0.9 0.95 5x10
56 66 77 87 92 97
0.65 0.75 0.85 5x10
36 47 57 68 78 88
0.7 0.8 0.9 5x10
42 52 63 73 83 94
0.85 0.9 0.95 5x10
58 68 78 88 94 99

with body weight, assisted, or

nd head for 10 reps


Assistance
0.5
49
0.5
49
0.5
49
0.5
50
0.5
50
0.5
50
0.5
50
0.5
51
0.5
51
0.5
51
0.5
52
0.5
52
0.5
52
PROGRAMMATION SECHE ÉTÉ 2017
Lundi Mardi Mercredi Jeudi
0600-0630 footing rameur rameur

0800-1000 squat press/pull up footing deadlif


bridge krok row/hammer curl good morning/gainage
overhead squat bent over row/kb swing
good morning

wod bas wod haut wod bas

1900-2000
Vendredi Samedi Dimanche
footing

bench/chin up
krok row/curls
dumbell bench press

wod full
SQUAT Séance 10 5
Augmentation MAX MAX Travail 5-5-5
Week 14
4 62 106 Vide 27
11 3-3-3
Week 15
Séance Vide 32
5-3-1
Week 16
Vide 48
MAX Travail 5-5-5
Week 17
110 Vide 28
11 3-3-3
Week 18
33
5-3-1
Week 19
Vide 50
5-5-5
Week 20
MAX Travail 5-5-5
Week 21
114 Vide 29
11 3-3-3
Week 22
Vide 34
5-3-1
Week 23
Vide 51
MAX Travail 5-5-5
Week 24
118 Vide 30
12 3-3-3
Week 25
Vide 37
5-3-1
Week 26
Vide 55

Chin ups 5x10

 Dumbbell shoulder press, 5 sets of 10 reps


 Barbell curls, 5 sets of 10 reps
 Dumbbell rear raise/dumbbell lateral raise (superset), 3 sets of 10 reps each

Bent over rows, 5 sets of 10 reps


 Weighted dips, 5 sets of 10 reps
Triceps
pushdowns
Face pulls 3 10
3 10

Abs
 Weighted Sit-ups – 25 or 45lb plate held behind head for 10 reps
 Hanging Leg Raises – 10 reps
 Abdominal Wheel – 15 reps
 Side Bends – 100lb DB for 20 reps/side
3-5 3-5 3-5 Serie 1 Serie 2 Serie 3 Assistance
0.65 0.75 0.85 5x10
37 48 58 69 80 90
0.7 0.8 0.9 5x10
42 53 64 74 85 95
0.85 0.9 0.95 5x10
58 69 80 90 95 101
0.65 0.75 0.85 5x10
39 50 61 72 83 94
0.7 0.8 0.9 5x10
44 55 66 77 88 99
0.85 0.9 0.95 5x10
61 72 83 94 99 105
0.4 0.5 0.6 5x10
44 55 66
0.65 0.75 0.85 5x10
40 51 63 74 86 97
0.7 0.8 0.9 5x10
46 57 68 80 91 103
0.85 0.9 0.95 5x10
63 74 86 97 103 108
0.65 0.75 0.85 5x10
41 53 65 77 89 100
0.7 0.8 0.9 5x10
48 60 71 83 94 106
0.85 0.9 0.95 5x10
66 78 89 100 106 112

uperset), 3 sets of 10 reps each

nd head for 10 reps


Assistance
0.5
53
0.5
53
0.5
53
0.5
55
0.5
55
0.5
55
0.5
55
0.5
57
0.5
57
0.5
57
0.5
59
0.5
59
0.5
59
INCLINE

RUSSIAN TWIST 10
ALBATROS 2 CCH
ETIREMENT LATERAL 8 CCH