Vous êtes sur la page 1sur 29

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 -

séances 2,4,6 Wk Séries Reps Rythme


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 -

séances 8,10,12 Wk Set Reps Rythme


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

Repos Reps / exercices Primer set Total set Total rep Repos Total
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

Repos Reps / exercices Primer set Total set Total rep Repos Total
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

Repos Reps / exercices Primer set Total set Total rep Repos Total
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

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 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

TUT set 1 TUT set 2 TUT set 3 TUT set 4 TUT set 5 TUT set 6 Total TUT
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

TUT set 1 TUT set 2 TUT set 3 TUT set 4 TUT set 5 TUT set 6 Total TUT
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

ratio effort / repos


1/ 10.29
1/ 11.61
1/ 10.87

ratio effort / repos


1 / 8.824
1/ 10
1 / 12.27
ratio effort / repos
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

séances 8,10,12 Wk Set Reps Rythme Repos


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

Reps / exercices Primer set Total set Total rep Repos Total TUT set 1
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

Reps / exercices Primer set Total set Total rep Repos Total TUT set 1
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

Reps / exercices Primer set Total set Total rep Repos Total TUT set 1
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

TUT set 2 TUT set 3 TUT set 4 TUT set 5 TUT setTotal
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

TUT set 2 TUT set 3 TUT set 4 TUT set 5 TUT setTotal
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

TUT set 2 TUT set 3 TUT set 4 TUT set 5 TUT setTotal
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
séances 1,3,5 Wk Set Reps Rythme
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

séances 2,4,6 Wk Set Reps Rythme


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

séances 7,9,11 Wk Séries Reps Rythme


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

séances 8,10,12 Wk Set Reps Rythme


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

Repos Reps / exercices Primer set Total set Total rep Repos Total TUT set 1
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

Repos Reps / exercices Primer set Total set Total rep Repos Total TUT set 1
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

Repos Reps / exercices Primer set Total set Total rep Repos Total TUT set 1
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
TUT set 2 TUT set 3 TUT set 4 TUT set 5 TUT setTotal
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

TUT set 2 TUT set 3 TUT set 4 TUT set 5 TUT setTotal
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

TUT set 2 TUT set 3 TUT set 4 TUT set 5 TUT setTotal
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

TUT set 2 TUT set 3 TUT set 4 TUT set 5 TUT setTotal
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
séances 1,3,5 Wk Set Reps Rythme Repos
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

séances 2,4,6 Wk Set Reps Rythme Repos


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

séances 7,9,11 Wk Set Reps Rythme Repos


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

séances 8,10,12 Wk Set Reps Rythme Repos


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

Reps / exercices Primer set Total set Total rep Repos Total TUT set 1 TUT set 2 TUT set 3 TUT set 4
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

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

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
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

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


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

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

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

Centres d'intérêt liés