TRAINING 6 WEEKS (HEAVY/MEDIUM/LIGHT)

Lundi: SHOULDERS
Mardi: ARMS/CALVES
Mercredi: QUADS/HAMS
Jeudi: OFF
Vendredi: BACK/CALVES
Samedi: CHEST/REAR DELT
Dimanche: OFF

*TEMPO
-Sur chaque exercice 3010 sauf indication contraire.

*REPOS
-Entre 1 et 3 minutes entre chaque exercice.

WEEK 7 & 10: HEAVY

DAY 1) SHOULDERS/CALVES

BARBELL OVERHEAD PRESS*

3 SETS 8-10 REPS

UPRIGHT ROW
3 SETS 8-10 REPS

ONE ARM DB LATERAL RAISE

3 SETS 8-10 REPS

DB INCLINE REAR DELT FLY

3 SETS 8-10 REPS

DAY 2) ARMS/CALVES

CLOSE GRIP BENCH PRESS*

3 SETS 8-10 REPS

SEATED OVERHEAD EZ-BAR EXTENSION

3 SETS 8-10 REPS
CABLE STRAIGHT BAR PUSHDOWN
3 SETS 8-10 REPS

STANDING WIDE GRIP EZ-BAR BARBELL CURL

3 SETS 8-10 REPS

(Tenir deux secondes dans le top de chaque reps)

ALTERNATE STANDING DB CURL

3 SETS 8-10 REPS

EZ-BAR NARROW CURL

3 SETS 8-10 REPS

STANDING CALF RAISE

4 SETS 8-10 REPS

SUPERSET WITH

SEATED CALF RAISE

4 SETS 8-10 REPS

DAY 3) QUADS/HAMS

BACK SQUAT*
3 SETS 8-10 REPS

NARROW STANCE SMITH SQUAT

3 SETS 8-10 REPS

LEG EXTENSION
3 SETS 8-10 REPS

(Tenir deux secondes dans le top de chaque reps)

SINGLE LYING LEG CURL

4 SETS 8-10 REPS

SINGLE STANDING LEG CURL

4 SETS 8-10 REPS
BELT SQUAT RDL
2 SETS 8-10 REPS
(Garde les jambes pratiquement en extension complète ici)

DAY 4) BACK/CALVES

HAMMER STRENGTH ROW*

3 SETS 8-10 REPS

T-BAR ROW
3 SETS 8-10 REPS

(Utilise un petit triangle pour être en prise neutre, venir rétracter les
omoplates en fin de mouvement)

WIDE GRIP PULLDOWN

3 SETS 8-10 REPS

RACK PULL
2-3 SETS 8-10 REPS

(Partir la barre en dessous des genoux ici)

SINGLE STANDING CALF RAISE*

3 SETS 8-10 REPS

SUPERSET WITH

SINGLE SEATED CALF RAISE

3 SETS 8-10 REPS

DAY 5) CHEST/REAR DELT

INCLINE BARBELL PRESS*

4 SETS 8-10 REPS

(Banc incline à 30-45 degrée)

INCLINE DB FLY
3 SETS 8-10 REPS
(Banc incline à 60-75 degrée)

DIPS MACHINE ASSISTED

3 SETS 8-10 REPS

(Incline le tronc légèrement vers l’avant pour mettre le focus sur le

chest)

REAR DELT CABLE ROW

3 SETS 8-10 REPS

(Regarde le vidéo j’ai mis dernièrement sur ma page insta pour bien
comprendre le mouvement)
WEEK 8-11 MEDIUM

DAY 1) SHOULDERS/CALVES

BARBELL FRONT RAISE*

3 SETS 12-14 REPS

DB LATERAL RAISE
3 SETS 12-14 REPS

SEATED DB SHOULDER PRESS

3 SETS 12-14 REPS

REVERSE PEC DECK

4 SETS 12-14 REPS

(Prise pronation)

DAY 2) ARMS

DB FRENCH PRESS*
3 SETS 12-14 REPS

(Garde les coudes proches de la tête et non trop écarté)

DB KICKBACK
3 SETS 12-14

INCLINE CABLE SKULL CRUSHER

4 SETS 12-14 REPS

PREACHER CURL*
3 SETS 12-14 REPS

EZ-BAR CABLE CURL

3 SETS 12-14 REPS

ONE ARM AT TIME SUPINATED DB CURL

4 SETS 12-14 REPS
SEATED CALF RAISE
4 SETS 12-14 REPS

SUPERSET WITH

STANDING CALF RAISE

4 SETS 12-14 REPS

DAY 3) QUADS/HAMS

LEG EXTENSION*
4 SETS 12-14 REPS

SMITH MACHINE WIDE STANCE SQUAT

4 SETS 12-14 REPS

(Descendre en 4 secondes)

HACK SQUAT
4 SETS 12-14 REPS

STIFF LEG DEADLIFT

4 SETS 12-14 REPS

SEATED LEG CURL

4 SETS 12-14 REPS

(Tenir deux secondes dans le haut du mouvement à chaque reps,

stretch position)

LYING LEG CURL

2 SETS 14-18 REPS

DAY 4) BACK/CALVES

WIDE GRIP PULLDOWN*

3 SETS 12-14 REPS

ONE ARM DB ROW

3 SETS 12-14 REPS
MACHINE ROW OF CHOICE
3 SETS 12-14 REPS

BARBELL ROW SUPINATED GRIP

3 SETS 12-14 REPS

DONKEY CALF PRESS*

3 SETS 14-18 REPS

SUPERSET WITH

STANDING CALF CALF RAISE

3 SETS 14-18 REPS

DAY 5) CHEST/REAR DELT

INCLINE DB PRESS*
3 SETS 12-14 REPS

(Banc incliné à 30-45 degrée)

CABLE CROSSOVER
3 SETS 12-14 REPS

FLAT MACHINE PRESS

3 SETS 12-14 REPS

INCLINE DB FLY
3 SETS 12-14 REPS

FACE PULL
3 SETS 12-14 REPS

(Avec une corde, prise pronation, apporter la corde au niveau des

yeux)
WEEK 9-12 LIGHT

DAY 1) SHOULDERS

VIKING PRESS WITH STANDING CALF RAISE*

3 SETS 12-16 REPS

SUPERSET WITH

SEATED DB LATERAL RAISE

3 SETS 16-20 REPS

DB FRONT RAISE
3 SETS 16-20 REPS

BENT OVER LATERAL RAISE

3 SETS 14-18 REPS + TRIPLE DROPSET LAST SET

DAY 2) ARMS/CALVES

V-BAR PUSHDOWN*
3 SETS 12-16 REPS + TRIPLE DROPSET LAST SET

DB SKULL CRUSHER
3 SETS 14-18

SUPERSET WITH

CLOSE GRIP BENCH PRESS + SINGLE DROPSET LAST SET

3 SETS 12-16 REPS

(Personnellement, j’aime mieux le faire dans la Smith-Machine)

NARROW GRIP EZ-BAR CURL*

3 SETS 20-25 REPS

BARBELL PREACHER CURL

3 SETS 20-25 REPS

STANDING CALF RAISE*

3 SETS 8-12 REPS

SUPERSET WITH

ONE LEG STANDING CALF RAISE

3 SETS 8-12 REPS

DAY 3) QUADS/HAMS

LEG EXTENSION
2 SETS 12-15 REPS + TRIPLE DROPSET LAST SET

(Tempo standard 3010, pas de pause en haut)

LEG PRESS FOCUS QUADS

2 SETS 50 REPS

(Pied bas et étroit sur le plateau)

DB WALKING LUNGES
2 SETS 50 REPS (25 EACH SIDE)

SINGLE LYING LEG CURL*

3 SETS 12-16 REPS

LEG PRESS HIGH AND WIDE FEET

3 SETS 20-25 REPS

SEATED LEG CURL

3 SETS 20-25 REPS

DAY 4) BACK/CALVES

WIDE GRIP PULLDOWN*

3 SETS 14-16 REPS

SUPERSET WITH

LAT PRAYER
3 SETS 15-20 REPS
BARBELL ROW PRONATED
2 SETS 16-20 REPS

SEATED CABLE ROW NEUTRAL GRIP

2 SETS 16-20 REPS

ONE ARM MACHINE ROW STANDING

2 SETS 14-16 REPS

45 BACK EXTENSION
2 SETS 15-20 REPS

SEATED CALF RAISE

3 SETS 50 REPS

DAY 5) CHEST/REAR DELT

INCLINE PRESS DB*

3 SETS 16-20 REPS

(Banc incline à 30-45 degrée)

SUPERSET WITH

INCLINE DB FLY
3 SETS 14-16 REPS

(Banc incline à 30-45 degrée)

CABLE CROSSOVER + TRIPLE DROPSET LAST SET

3 SETS 16-20 REPS

DEFICIT PUSH-UP
1 SET 50 REPS

(Tu peux prendre des petites pauses de 15-20 secondes quand tu

atteins failure et ensuite continue jusqu’à atteindre 50 reps)

REVERSE PEC DECK

3 SETS 16-20 REPS
(Prise pronation)