Test 2

primer rep primer set % moyen semaine
6 6 6 6 6 6 36 6 80
6 6 6 6 6 30 5 80
3 3 3 3 3 3 18 6 90
3 3 3 3 12 4 90
5 5 5 5 5 3 1 29 7 83
5 5 5 3 1 19 5 83
2 2 2 2 2 2 2 2 16 8 90
2 2 2 2 2 2 12 6 90
1 5 1 5 1 10 23 6 85
1 4 1 4 1 8 19 6 86
1 1 1 1 1 1 1 1 1 1 descending single 10 10 90
1 1 1 1 1 1 1 1 8 8 90
primer rep primer set % moyen semaine

6 12 6 12 6 12 54 6 80
6 12 6 12 6 12 6 12 72 5 80
0 6 90
0 4 90
6 6 6 6 6 6 6 6 6 54 7 83
0 5 83
0 8 90
0 6 90
6 6 6 6 6 6 6 6 6 54 6 85
0 6 86
0 10 90
0 8 90
% moyen phase TUT moyen/ reps
nombres d'exercices
nombres d'exercices Total set Set moyen /
% moyen phase TUT moyen/ reps

nombres d'exercices
nombres d'exercices Total set Set moyen /
Split
Split
séances 1,3,5 Wk Séries Reps Rythme
A1 - Soulevé de terre 1 5 5 5 5 5 5 0 - 2 - 0 -
revrse bands 2 5 5 5 5 5 5 0 - 2 - 0 -
3 4 5 5 5 5 0 - 2 - 0 -
B1 - Squat barre haute 1 5 8 8 8 8 8 4 - 0 - 0 -
talons surélevés 2 5 7 7 7 7 7 4 - 0 - 0 -
3 3 6 6 6 4 - 0 - 0 -
1 4 - 0 - 1 -
2 4 - 0 - 1 -
3 4 - 0 - 1 -
1 2 - 0 - 2 -
2 2 - 0 - 2 -
3 2 - 0 - 2 -
1 3 - 0 - 2 -
2 3 - 0 - 2 -
3 3 - 0 - 2 -
1 1 - 0 - 1 -
2 1 - 0 - 1 -
3 1 - 0 - 1 -

A1 - Soulevé de terre 1 8 3 3 3 3 3 3 3 3 0 - 4 - 0 -
élastiques rouges 2 8 3 3 3 3 3 3 3 3 0 - 4 - 0 -
3 6 3 3 3 3 3 3 0 - 4 - 0 -
B1 - Squat avant 1 6 5 5 5 5 5 5 4 - 0 - 0 -
talons surélevés 2 6 4 4 4 4 4 4 4 - 0 - 0 -
3 4 3 3 3 3 4 - 0 - 0 -
1 4 - 0 - 1 -
2 4 - 0 - 1 -
3 4 - 0 - 1 -
1 2 - 0 - 2 -
2 2 - 0 - 2 -
3 2 - 0 - 2 -
1 3 - 0 - 2 -
2 3 - 0 - 2 -
3 3 - 0 - 2 -
1 1 - 0 - 1 -
2 1 - 0 - 1 -
3 1 - 0 - 1 -
séances 7,9,11 Wk Set Reps Rythme

A1 - Soulevé de terre 1 5 5 5 5 5 5 0 - 1 - 0 -
revrse bands 2 5 5 5 5 5 5 0 - 1 - 0 -
3 4 5 5 5 5 0 - 1 - 0 -
B1 - Squat barre haute 1 5 6 6 6 6 6 4 - 0 - 0 -
2 5 5 5 5 5 5 4 - 0 - 0 -
3 3 4 4 4 4 - 0 - 0 -
1 4 - 0 - 1 -
2 4 - 0 - 1 -
3 4 - 0 - 1 -
1 2 - 0 - 2 -
2 2 - 0 - 2 -
3 2 - 0 - 2 -
1 3 - 0 - 2 -
2 3 - 0 - 2 -
3 3 - 0 - 2 -
1 1 - 0 - 1 -
2 1 - 0 - 1 -
3 1 - 0 - 1 -

A1 - Soulevé de terre 1 8 3 3 3 3 3 3 3 3 0 - 3 - 0 -
élastiques bleus 2 8 3 3 3 3 3 3 3 3 0 - 3 - 0 -
3 6 3 3 3 3 3 3 0 - 3 - 0 -
B1 - Squat avant 1 6 3 3 3 3 3 3 4 - 0 - 0 -
2 6 2 2 2 2 2 2 4 - 0 - 0 -
3 4 1 1 1 1 4 - 0 - 0 -
1 4 - 0 - 1 -
2 4 - 0 - 1 -
3 4 - 0 - 1 -
1 2 - 0 - 2 -
2 2 - 0 - 2 -
3 2 - 0 - 2 -
1 3 - 0 - 2 -
2 3 - 0 - 2 -
3 3 - 0 - 2 -
1 1 - 0 - 1 -
2 1 - 0 - 1 -
3 1 - 0 - 1 -
Repos Reps / exercices Primer set Total set Total rep Repos Total
1 75 25 5 10 65 1275
1 75 25 5 10 60 1275
1 75 20 4 7 38 840
0 180 40 5
0 180 35 5
0 180 18 3
0 0
0 0
0 0
6 0
6 0
6 0
0 0
0 0
0 0
0 0
0 0
0 0
1 90 18 8 14 54 2160
1 90 18 8 14 48 2160
1 90 18 6 10 30 1500
0 240 30 6
0 240 24 6
0 240 12 4
0 0
0 0
0 0
6 0
6 0
6 0
0 0
0 0
0 0
0 0
0 0
0 0
1 90 25 5 10 55 1500
1 90 25 5 10 50 1500
1 90 20 4 7 32 1080
0 210 30 5
0 210 25 5
0 240 12 3
0 0
0 0
0 0
6 0
6 0
6 0
0 0
0 0
0 0
0 0
0 0
0 0
1 120 18 8 14 42 2400
1 120 18 8 14 36 2400
1 120 18 6 10 22 1920
0 240 18 6
0 240 12 6
0 300 4 4
0 0
0 0
0 0
6 0
6 0
6 0
0 0
0 0
0 0
0 0
0 0
0 0
²
TUT set 1 TUT set 2 TUT set 3 TUT set 4 TUT set 5 TUT set 6 Total TUT
15 15 15 15 15 0 235
15 15 15 15 15 0 215
15 15 15 15 0 0 132
32 32 32 32 32 0
28 28 28 28 28 0
24 24 24 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
15 15 15 15 15 15 210
15 15 15 15 15 15 186
15 15 15 15 15 15 138
20 20 20 20 20 20
16 16 16 16 16 16
12 12 12 12 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
10 10 10 10 10 0 170
10 10 10 10 10 0 150
10 10 10 10 0 0 88
24 24 24 24 24 0
20 20 20 20 20 0
16 16 16 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
12 12 12 12 12 12 144
12 12 12 12 12 12 120
12 12 12 12 12 12 88
12 12 12 12 12 12
8 8 8 8 8 8
4 4 4 4 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
ratio effort / repos
1 / 5.426
1 / 5.93
1 / 6.364

1/ 10.29
1/ 11.61
1/ 10.87

1 / 8.824
1/ 10
1 / 12.27
1 / 16.67
1/ 20
1 / 21.82
séances 1,3,5 Wk Séries Reps Rythme Repos
A1 - développé couché 1 5 4 4 4 4 4 2 - 1 - 0 - 1 75
reverse band 2 5 4 4 4 4 4 2 - 1 - 0 - 1 75
3 4 4 4 4 4 2 - 1 - 0 - 1 75
1 4 - 0 - 0 - 0
2 4 - 0 - 0 - 0
3 4 - 0 - 0 - 0
1 4 - 0 - 1 - 0
2 4 - 0 - 1 - 0
3 4 - 0 - 1 - 0
1 2 - 0 - 2 - 6
2 2 - 0 - 2 - 6
3 2 - 0 - 2 - 6
1 3 - 0 - 2 - 0
2 3 - 0 - 2 - 0
3 3 - 0 - 2 - 0
1 1 - 0 - 1 - 0
2 1 - 0 - 1 - 0
3 1 - 0 - 1 - 0
séances 2,4,6 Wk Séries Reps Rythme Repos

A1 - développé couché 1 8 2 2 2 2 2 2 2 2 2 - 3 - 0 - 1 90
Omni grip 2 8 2 2 2 2 2 2 2 2 2 - 3 - 0 - 1 90
3 6 2 2 2 2 2 2 2 - 3 - 0 - 1 90
1 4 - 0 - 0 - 0
2 4 - 0 - 0 - 0
3 4 - 0 - 0 - 0
1 4 - 0 - 1 - 0
2 4 - 0 - 1 - 0
3 4 - 0 - 1 - 0
1 2 - 0 - 2 - 6
2 2 - 0 - 2 - 6
3 2 - 0 - 2 - 6
1 3 - 0 - 2 - 0
2 3 - 0 - 2 - 0
3 3 - 0 - 2 - 0
1 1 - 0 - 1 - 0
2 1 - 0 - 1 - 0
3 1 - 0 - 1 - 0
séances 7,9,11 Wk Set Reps Rythme Repos

A1 - développé couché 1 5 4 4 4 4 4 2 - 1 - 0 - 1 90
reverse band 2 5 4 4 4 4 4 2 - 1 - 0 - 1 90
3 4 4 4 4 4 2 - 1 - 0 - 1 90
1 4 - 0 - 0 - 0
2 4 - 0 - 0 - 0
3 4 - 0 - 0 - 0
1 4 - 0 - 1 - 0
2 4 - 0 - 1 - 0
3 4 - 0 - 1 - 0
1 2 - 0 - 2 - 6
2 2 - 0 - 2 - 6
3 2 - 0 - 2 - 6
1 3 - 0 - 2 - 0
2 3 - 0 - 2 - 0
3 3 - 0 - 2 - 0
1 1 - 0 - 1 - 0
2 1 - 0 - 1 - 0
3 1 - 0 - 1 - 0

A1 - développé couché 1 8 2 2 2 2 2 2 2 2 2 - 2 - 0 - 1 120
Omni grip 2 8 2 2 2 2 2 2 2 2 2 - 2 - 0 - 1 120
3 6 2 2 2 2 2 2 2 - 2 - 0 - 1 120
1 4 - 0 - 0 - 0
2 4 - 0 - 0 - 0
3 4 - 0 - 0 - 0
1 4 - 0 - 1 - 0
2 4 - 0 - 1 - 0
3 4 - 0 - 1 - 0
1 2 - 0 - 2 - 6
2 2 - 0 - 2 - 6
3 2 - 0 - 2 - 6
1 3 - 0 - 2 - 0
2 3 - 0 - 2 - 0
3 3 - 0 - 2 - 0
1 1 - 0 - 1 - 0
2 1 - 0 - 1 - 0
3 1 - 0 - 1 - 0
Reps / exercices Primer set Total set Total rep Repos Total TUT set 1
20 5 5 20 375 16
20 5 5 20 375 16
16 4 4 16 300 16
0 0 0
0 0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
12 8 8 16 720 12
12 8 8 16 720 12
12 6 6 12 540 12
0 0 0
0 0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
20 5 5 20 450 16
20 5 5 20 450 16
16 4 4 16 360 16
0 0 0
0 0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
12 8 8 16 960 10
12 8 8 16 960 10
12 6 6 12 720 10
0 0 0
0 0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
²
TUT set 2 TUT set 3 TUT set 4 TUT set 5 TUT setTotal
6 TUTeffort / repos
16 16 16 16 ###
0 1/ 4.6875
16 16 16 16 ###
0 1/ 4.6875
16 16 16 0 ###
0 1/ 4.6875
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
6 TUTeffort / repos
12 12 12 12 12
### 1/ 10
12 12 12 12 12
### 1/ 10
12 12 12 12 12
### 1/ 7.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
6 TUTeffort / repos
16 16 16 16 ###
0 1/ 5.625
16 16 16 16 ###
0 1/ 5.625
16 16 16 0 ###
0 1/ 5.625
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
6 TUTeffort / repos
10 10 10 10 10
### 1/ 16
10 10 10 10 10
### 1/ 16
10 10 10 10 10
### 1/ 12
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
A1 - Soulevé de terre 1 4 1 - 1 - 0 - 4
partiel bas 2 4 1 - 1 - 0 - 4
3 3 1 - 1 - 0 - 4
B1 - Soulevé de terre 1 5 7 7 7 7 7 3 - 2 - 0 - 1
2 5 7 7 7 5 5 3 - 2 - 0 - 1
3 5 7 7 5 5 5 3 - 2 - 0 - 1
1 4 - - 1 - 0
2 4 - 0 - 1 - 0
3 4 - 0 - 1 - 0
1 2 - 0 - 2 - 6
2 2 - 0 - 2 - 6
3 2 - 0 - 2 - 6
1 3 - 0 - 2 - 0
2 3 - 0 - 2 - 0
3 3 - 0 - 2 - 0
1 1 - 0 - 1 - 0
2 1 - 0 - 1 - 0
3 1 - 0 - 1 - 0

A1 - Squat barre basse 1 5 4 4 4 4 4 3 3 - 0 - 0 - 0
.+1 rep excentrique 2 5 4 4 4 4 4 3 3 - 0 - 0 - 0
3 3 4 4 4 3 - 0 - 0 - 0
1 4 - 0 - 0 - 0
2 4 - 0 - 0 - 0
3 4 - 0 - 0 - 0
1 4 - 0 - 1 - 0
2 4 - 0 - 1 - 0
3 4 - 0 - 1 - 0
1 2 - 0 - 2 - 6
2 2 - 0 - 2 - 6
3 2 - 0 - 2 - 6
1 3 - 0 - 2 - 0
2 3 - 0 - 2 - 0
3 3 - 0 - 2 - 0
1 1 - 0 - 1 - 0
2 1 - 0 - 1 - 0
3 1 - 0 - 1 - 0

A1 - Soulevé de terre 1 5 6 6 6 6 6 2 - 2 - 0 - 1
rest pause 6 (3/2/1) 2 5 6 6 6 6 6 2 - 2 - 0 - 1
3 4 6 6 6 6 2 - 2 - 0 - 1
1 4 - 0 - 0 - 0
2 4 - 0 - 0 - 0
3 4 - 0 - 0 - 0
1 4 - 0 - 1 - 0
2 4 - 0 - 1 - 0
3 4 - 0 - 1 - 0
1 2 - 0 - 2 - 6
2 2 - 0 - 2 - 6
3 2 - 0 - 2 - 6
1 3 - 0 - 2 - 0
2 3 - 0 - 2 - 0
3 3 - 0 - 2 - 0
1 1 - 0 - 1 - 0
2 1 - 0 - 1 - 0
3 1 - 0 - 1 - 0

A1 - Squat barre basse 1 6 5 5 3 3 2 2 3 3 - 0 - 0 - 1
2 6 5 5 3 3 2 2 3 3 - 0 - 0 - 1
3 4 5 3 2 2 3 - 0 - 0 - 1
1 4 - 0 - 0 - 0
2 4 - 0 - 0 - 0
3 4 - 0 - 0 - 0
1 4 - 0 - 1 - 0
2 4 - 0 - 1 - 0
3 4 - 0 - 1 - 0
1 2 - 0 - 2 - 6
2 2 - 0 - 2 - 6
3 2 - 0 - 2 - 6
1 3 - 0 - 2 - 0
2 3 - 0 - 2 - 0
3 3 - 0 - 2 - 0
1 1 - 0 - 1 - 0
2 1 - 0 - 1 - 0
3 1 - 0 - 1 - 0
Repos Reps / exercices Primer set Total set Total rep Repos Total TUT set 1
0 4 9 35 1200 0
0 4 9 31 1200 0
0 3 8 29 1200 0
240 35 5 42
240 31 5 42
240 29 5 42
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
240 20 5 5 23 1200 12
240 20 5 5 23 1200 12
300 12 3 3 12 900 12
0 0 0
0 0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
240 30 5 5 30 1200 30
240 30 5 5 30 1200 30
300 24 4 4 24 1200 30
0 0 0
0 0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
240 20 6 6 23 1440 20
240 20 6 6 23 1440 20
300 12 4 4 12 1200 20
0 0 0
0 0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
²
6 TUTeffort / repos
0 0 0 0 ###
0 1/ 5.714285714
0 0 0 0 ###
0 1/ 6.451612903
0 0 0 0 ###
0 1/ 6.896551724
42 42 42 42 0
42 42 30 30 0
42 30 30 30 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
6 TUTeffort / repos
12 12 12 12 ###
0 1/ 20
12 12 12 12 ###
0 1/ 20
12 12 0 0 ###
0 1/ 25
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
6 TUTeffort / repos
30 30 30 30 ###
0 1/ 8
30 30 30 30 ###
0 1/ 8
30 30 30 0 ###
0 1/ 10
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
6 TUTeffort / repos
20 12 12 8 ###
8 1/ 18
20 12 12 8 ###
8 1/ 18
12 8 8 0 ###
0 1/ 25
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
1 1 - 1 - 0 - 4
2 1 - 1 - 0 - 4
3 1 - 1 - 0 - 4
1 3 - 2 - 0 - 1 240
2 3 - 2 - 0 - 1 240
3 3 - 2 - 0 - 1 240
1 4 - - 1 - 0
2 4 - 0 - 1 - 0
3 4 - 0 - 1 - 0
1 2 - 0 - 2 - 6
2 2 - 0 - 2 - 6
3 2 - 0 - 2 - 6
1 3 - 0 - 2 - 0
2 3 - 0 - 2 - 0
3 3 - 0 - 2 - 0
1 1 - 0 - 1 - 0
2 1 - 0 - 1 - 0
3 1 - 0 - 1 - 0

1 5 4 4 4 4 4 3 0 - 4 - 0 - 1 240
.+1 rep excentrique 2 5 4 4 4 4 4 3 0 - 4 - 0 - 1 240
3 4 4 4 4 4 0 - 4 - 0 - 1 500
1 4 - 0 - 0 - 0
2 4 - 0 - 0 - 0
3 4 - 0 - 0 - 0
1 4 - 0 - 1 - 0
2 4 - 0 - 1 - 0
3 4 - 0 - 1 - 0
1 2 - 0 - 2 - 6
2 2 - 0 - 2 - 6
3 2 - 0 - 2 - 6
1 3 - 0 - 2 - 0
2 3 - 0 - 2 - 0
3 3 - 0 - 2 - 0
1 1 - 0 - 1 - 0
2 1 - 0 - 1 - 0
3 1 - 0 - 1 - 0

1 0 - 1 - 0 - 1 90
2 0 - 1 - 0 - 1 90
3 0 - 1 - 0 - 1 90
1 4 - 0 - 0 - 0
2 4 - 0 - 0 - 0
3 4 - 0 - 0 - 0
1 4 - 0 - 1 - 0
2 4 - 0 - 1 - 0
3 4 - 0 - 1 - 0
1 2 - 0 - 2 - 6
2 2 - 0 - 2 - 6
3 2 - 0 - 2 - 6
1 3 - 0 - 2 - 0
2 3 - 0 - 2 - 0
3 3 - 0 - 2 - 0
1 1 - 0 - 1 - 0
2 1 - 0 - 1 - 0
3 1 - 0 - 1 - 0

1 0 - 3 - 0 - 1 120
2 0 - 3 - 0 - 1 120
3 0 - 3 - 0 - 1 120
1 4 - 0 - 0 - 0
2 4 - 0 - 0 - 0
3 4 - 0 - 0 - 0
1 4 - 0 - 1 - 0
2 4 - 0 - 1 - 0
3 4 - 0 - 1 - 0
1 2 - 0 - 2 - 6
2 2 - 0 - 2 - 6
3 2 - 0 - 2 - 6
1 3 - 0 - 2 - 0
2 3 - 0 - 2 - 0
3 3 - 0 - 2 - 0
1 1 - 0 - 1 - 0
2 1 - 0 - 1 - 0
3 1 - 0 - 1 - 0
Reps / exercices Primer set Total set Total rep Repos Total TUT set 1 TUT set 2 TUT set 3 TUT set 4
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
20 5 5 23 1200 20 20 20 20
20 5 5 23 1200 20 20 20 20
16 4 4 16 2000 20 20 20 20
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
TUT set 5 TUT set 6 Total TUT ratio effort / repos
0 0 0 1/ #DIV/0!
0 0 0 1/ #DIV/0!
0 0 0 1/ #DIV/0!
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0

20 0 100 1/ 12
20 0 100 1/ 12
0 0 80 1/ 25
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0

0 0 0 1/ #DIV/0!
0 0 0 1/ #DIV/0!
0 0 0 1/ #DIV/0!
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0

0 0 0 1/ #DIV/0!
0 0 0 1/ #DIV/0!
0 0 0 1/ #DIV/0!
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0

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Test 2

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primer rep primer set % moyen semaine

primer rep primer set % moyen semaine

% moyen phase TUT moyen/ reps

séances 2,4,6 Wk Séries Reps Rythme

séances 7,9,11 Wk Set Reps Rythme

séances 8,10,12 Wk Set Reps Rythme

ratio effort / repos

ratio effort / repos

séances 2,4,6 Wk Séries Reps Rythme Repos

séances 7,9,11 Wk Set Reps Rythme Repos

séances 8,10,12 Wk Set Reps Rythme Repos

séances 2,4,6 Wk Set Reps Rythme

séances 7,9,11 Wk Séries Reps Rythme

séances 8,10,12 Wk Set Reps Rythme

séances 2,4,6 Wk Set Reps Rythme Repos

séances 7,9,11 Wk Set Reps Rythme Repos

séances 8,10,12 Wk Set Reps Rythme Repos

TUT set 5 TUT set 6 Total TUT ratio effort / repos

TUT set 5 TUT set 6 Total TUT ratio effort / repos

TUT set 5 TUT set 6 Total TUT ratio effort / repos

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