Tommy 48 ans 1m75,(72.7k) pics 55-102.Vidéo p151,154

Training du 13 Avril [color=#00BF00]Pecs[/color] [color=#FF0000]Dip Gironda 86 cm d écartement[/color] @ 32 lbs (14.5k) Ris 2' 3x18 [color=#00BF00]+3 reps[/color] [color=#FF0000] DC Partiel Bas[/color] @ 160 lbs (72.7k) Ris 2' 3x30 [color=#00BF00]+15 reps[/color] [color=#FF0000]Développé assis(guillotine) a la poulie double+T-Grip [/color]@ 75 lbs (34k)Ch.bras Ris 2' 3x28 [color=#00BF00]+3 reps[/color] [color=#FF0000]├ëcarté incliné a la poulie double[/color] @ 55 lbs (25k) Ris 1'30 3x14 [color=#00BF00]+3 reps[/color] @+

Training du 14 Avril [color=#00BF00]Biceps[/color] [color=#FF0000]Curl incliné a la poulie double[/color] @ 55 lbs (25k) chaque bras. Ris:2' 3x14 [color=#00BF00]+5 lbs (2.2k)[/color] Une coche + incliné que sur la vidéo. [color=#FF0000]Curl Barre Olympique+T-Grip[/color] @ 80 lbs (36.2k) Ris:2' 3x12 [color=#00BF00]+3 reps[/color] [color=#FF0000]Curl 1 bras pupitre a la poulie[/color] @ 55 lbs (25k) Ris:1' 3x13 [color=#00BF00]+5 lbs (2.2k)[/color] [color=#FF0000]Curl marteau barre triceps bomber sur banc incliné + T-grip[/color] @ 50 lbs (22.6k) Ris:2' 3x15 [color=#00BF00]+3 reps[/color] @+

Training du 16 Avril [color=#00BF00]├ëpaules[/color] [color=#FF0000]Rowing menton poulie double [/color] @ 75 lbs (34k) Ch bras.Ris:2' 3x14 [color=#00BF00]+3 reps[/color] [color=#FF0000]Landmine press debout[/color] @ 45 lbs(20.4k) + la barre.Ris:1' 3x11 [color=#00BF00]+5 lbs (2.2k)[/color] [color=#FF0000]├ëlévation latéral alterné a la poulie double[/color] @ 10 lbs (4.5k)Ris:1'30 3x40 [color=#00BF00]+9 reps[/color] [color=#FF0000]FacePull[/color] @ 60 lbs (27.2k)Ris:1'30 3x20 [color=#00BF00]+6 reps[/color] @+

Training du 17 Avril [color=#00BF00]Cuisses et mollets[/color] [color=#FF0000]Front Squat ATG claque 1 sec[/color] @ 120 lbs (54.5k) Ris:2' 3x7 [color=#00BF00]+3 reps[/color] [color=#FF0000]Zercher Squat [/color] @ 120 lbs (54.5k) Ris:2' 3x6 [color=#00BF00]+10 lbs (4.5k)[/color] [color=#FF0000]SDT Roumain[/color] @ 145 lbs (65.7k) Ris:2' 3x8 [color=#00BF00]+3 reps[/color] [color=#FF0000]Mollets a la presse en unilatéral[/color] @ 120 lbs (54.5k) 3x12 [color=#00BF00]Trapezes[/color] [color=#FF0000]Shrugs a la Trap-bar[/color] @ 172 lbs (78.1k) Ris:1'30 3x12 [color=#00BF00] +3 reps[/color] @+

Training du 18 Avril [color=#00BF00]Triceps[/color] [color=#FF0000]Extension nuque debout 1 bras a la poulie[/color] @ 70 lbs (31.7k) Ris:1' entre ch. 3x16 [color=#00BF00] +3 reps[/color] [color=#FF0000]Développé décliné prise serré + T-grip[/color] @ 152 lbs (69k) Ris:2' 3x15 [color=#00BF00]+6 reps [/color] [color=#FF0000]Dip [/color]@ 33 lbs (15k) Ris:2' 20-20-18 [color=#00BF00]+4 reps[/color] ├ëchec a la derniere série. [color=#FF0000]Magic Triceps[/color] @ 90 lbs (41k)Ris:1'30 3x12 [color=#00BF00]+3 reps[/color] @+

Training du 20 Avril [color=#00BF00]Dos[/color] [color=#FF0000]SDT a la Trap Bar[/color] @ 322 lbs (146.3k) Ris:3' 3x5 [color=#00BF00]+3 reps[/color] [color=#FF0000]Traction Nuque poulie haute prise MAG XL[/color] @ 140 lbs (63.6k). Ris 2' 3x16 [color=#00BF00]+6 reps[/color] [color=#FF0000]Rowing 1 bras Landmine[/color] @ 45 lbs (20.4k)+ la barre Ris 45'' entre ch. 3x12 [color=#00BF00]+3 reps[/color] [color=#FF0000]Rowing horizontal poulie basse prise supi barre MAG[/color] @ 160 lbs (72.7k) Ris 2' 3x15 [color=#00BF00]+9 reps[/color] @+

Training du 21 Avril [color=#00BF00]Pecs[/color] [color=#FF0000]Dip Gironda 86 cm d écartement[/color] @ 32 lbs (14.5k) Ris 2' 3x20 [color=#00BF00]+6 reps[/color] [color=#FF0000] DC Partiel Bas[/color] @ 165 lbs (75k) Ris 2' 3x25 [color=#00BF00]+5 lbs (2.2k)[/color] [color=#FF0000]Développé assis(guillotine) a la poulie double+T-Grip [/color]@ 75 lbs (34k)Ch.bras Ris 2' 3x30 [color=#00BF00]+6 reps[/color] [color=#FF0000]├ëcarté incliné a la poulie double[/color] @ 55 lbs (25k) Ris 1'30 3x15 [color=#00BF00]+3 reps[/color] @+

Training du 23 Avril [color=#00BF00]Biceps[/color] [color=#FF0000]Curl incliné a la poulie double[/color] @ 55 lbs (25k) chaque bras. Ris:2' 3x15 [color=#00BF00]+3 reps[/color] [color=#FF0000]Curl Barre Olympique+T-Grip[/color] @ 85 lbs (38.6k) Ris:2' 3x8 [color=#00BF00]+5 lbs (2.2k)[/color] [color=#FF0000]Curl 1 bras pupitre a la poulie[/color] @ 55 lbs (25k) Ris:1' 3x14 [color=#00BF00]+3 reps[/color] [color=#FF0000]Curl marteau barre triceps bomber sur banc incliné + T-grip[/color] @ 50 lbs (22.6k) Ris:2' 3x16 [color=#00BF00]+3 reps[/color] @+

Training du 24 Avril [color=#00BF00]├ëpaules[/color] [color=#FF0000]Rowing menton poulie double [/color] @ 75 lbs (34k) Ch bras.Ris:2' 3x15 [color=#00BF00]+3 reps[/color] [color=#FF0000]Landmine press debout[/color] @ 45 lbs(20.4k) + la barre.Ris:1' 3x15 [color=#00BF00]+12 reps[/color] [color=#FF0000]├ëlévation latéral alterné a la poulie double[/color] @ 15 lbs (6.8k)Ris:1'30 3x20 [color=#00BF00]+5 lbs (2.2k)[/color] [color=#FF0000]FacePull[/color] @ 60 lbs (27.2k)Ris:1'30 3x22 [color=#00BF00]+6 reps[/color] @+

Training du 25 Avril [color=#00BF00]Cuisses et mollets[/color] [color=#FF0000]Front Squat ATG claque 1 sec[/color] @ 120 lbs (54.5k) Ris:2' 3x8 [color=#00BF00]+3 reps[/color] [color=#FF0000]Zercher Squat [/color] @ 120 lbs (54.5k) Ris:2' 3x7 [color=#00BF00]+3 reps[/color] [color=#FF0000]SDT Roumain[/color] @ 145 lbs (65.7k) Ris:2' 3x9 [color=#00BF00]+3 reps[/color] [color=#FF0000]Mollets a la presse en unilatéral[/color] @ 120 lbs (54.5k) 3x13 [color=#00BF00]+3 reps[/color] [color=#00BF00]Trapezes[/color] [color=#FF0000]Shrugs a la Trap-bar[/color] @ 172 lbs (78.1k) Ris:1'30 3x13 [color=#00BF00] +3 reps[/color] @+

Training du 28 Avril [color=#00BF00]Triceps[/color] [color=#FF0000]Extension nuque debout 1 bras a la poulie[/color] @ 70 lbs (31.7k) Ris:1' entre ch. 3x17 [color=#00BF00] +3 reps[/color] [color=#FF0000]Développé décliné prise serré + T-grip[/color] @ 162 lbs (73.6k) Ris:2' 3x12 [color=#00BF00]+10 lbs (4.5k) [/color] [color=#FF0000]Dip [/color]@ 33 lbs (15k) Ris:2'30 3x20 [color=#00BF00]+2 reps[/color] [color=#FF0000]Magic Triceps[/color] @ 95 lbs (43.1k)Ris:1'30 3x9 [color=#00BF00]+5 lbs (2.2k)[/color] @+

Training du 30 Avril [color=#00BF00]Dos[/color] [color=#FF0000]SDT a la Trap Bar[/color] @ 332 lbs (151k) Ris:3' 3x3 [color=#00BF00]+10 lbs (4.5k)[/color] [color=#FF0000]Traction Nuque poulie haute prise MAG XL[/color] @ 140 lbs (63.6k). Ris 2' 3x18 [color=#00BF00]+6 reps[/color] [color=#FF0000]Rowing 1 bras Landmine[/color] @ 45 lbs (20.4k)+ la barre Ris 45'' entre ch. 3x13 [color=#00BF00]+3 reps[/color] [color=#FF0000]Rowing horizontal poulie basse prise supi barre MAG[/color] @ 170 lbs (77.2k) Ris 2' 3x10 [color=#00BF00]+10 lbs (4.5k)[/color] @+

Training du 1 Mai [color=#00BF00]Pecs[/color] [color=#FF0000]Dip Gironda 86 cm d écartement[/color] @ 44 lbs (20k) Ris 2' 3x12 [color=#00BF00]+12 lbs (5.5k)[/color] [color=#FF0000] DC Partiel Bas[/color] @ 165 lbs (75k) Ris 2' 3x30 [color=#00BF00]+15 reps[/color] [color=#FF0000]Développé assis(guillotine) a la poulie double+T-Grip [/color]@ 80 lbs (36.3k)Ch.bras Ris 2' 3x20 [color=#00BF00]+5 lbs (2.2k)[/color] [color=#FF0000]├ëcarté incliné a la poulie double[/color] @ 55 lbs (25k) Ris 1'30 3x16 [color=#00BF00]+3 reps[/color] @+

Training du 2 Mai [color=#00BF00]Biceps[/color] [color=#FF0000]Curl incliné a la poulie double[/color] @ 55 lbs (25k) chaque bras. Ris:2' 3x16 [color=#00BF00]+3 reps[/color] [color=#FF0000]Curl Barre Olympique+T-Grip[/color] @ 85 lbs (38.6k) Ris:2' 3x9 [color=#00BF00]+3 reps[/color] [color=#FF0000]Curl 1 bras pupitre a la poulie[/color] @ 55 lbs (25k) Ris:1' 3x15 [color=#00BF00]+3 reps[/color] [color=#FF0000]Curl marteau barre triceps bomber sur banc incliné + T-grip[/color] @ 50 lbs (22.6k) Ris:2' 3x17 [color=#00BF00]+3 reps[/color] @+

Training du 3 Mai [color=#00BF00]├ëpaules[/color] [color=#FF0000]Rowing menton poulie double [/color] @ 75 lbs (34k) Ch bras.Ris:2' 3x16 [color=#00BF00]+3 reps[/color] [color=#FF0000]Landmine press debout[/color] @ 50 lbs(22.7k) + la barre.Ris:1' 3x10 [color=#00BF00]+5 lbs (2.2k)[/color] [color=#FF0000]├ëlévation latéral alterné a la poulie double[/color] @ 15 lbs (6.8k)Ris:1'30 3x22 [color=#00BF00]+6 reps[/color] [color=#FF0000]FacePull[/color] @ 60 lbs (27.2k)Ris:1'30 3x24 [color=#00BF00]+6 reps[/color] @+

Training du 5 Mai [color=#00BF00]Cuisses et mollets[/color] [color=#FF0000]Front Squat ATG claque 1 sec[/color] @ 130 lbs (59k) Ris:2' 3x5 [color=#00BF00]+10 lbs (4.5k)[/color] [color=#FF0000]Zercher Squat [/color] @ 120 lbs (54.5k) Ris:2' 3x8 [color=#00BF00]+3 reps[/color] [color=#FF0000]SDT Roumain[/color] @ 145 lbs (65.7k) Ris:2' 3x10 [color=#00BF00]+3 reps[/color] [color=#FF0000]Mollets a la presse en unilatéral[/color] @ 120 lbs (54.5k) 3x14 [color=#00BF00]+3 reps[/color] [color=#00BF00]Trapezes[/color] [color=#FF0000]Shrugs a la Trap-bar[/color] @ 172 lbs (78.1k) Ris:1'30 3x14 [color=#00BF00] +3 reps[/color] @+

Training du 6 Mai [color=#00BF00]Triceps[/color] [color=#FF0000]Développé décliné prise serré + T-grip[/color] @ 167 lbs (76k) Ris:2' 3x10 [color=#00BF00]+5 lbs (2.2k)[/color] [color=#FF0000]Dip [/color]@ 44 lbs (20k) Ris:2' 3x12 [color=#00BF00]+11 lbs (5k)[/color] [color=#FF0000]Magic Triceps[/color] @ 95 lbs (43.1k)Ris:1'30 3x10 [color=#00BF00]+3 reps[/color] [color=#FF0000]Extension poulie haute prise supi 1 bras[/color]@ 30 lbs (13.6k) Ris:1' 3x15 @+

Training du 7 Mai [color=#00BF00]Dos[/color] [color=#FF0000]SDT a la Trap Bar[/color] @ 332 lbs (151k) Ris:3' 3x5 [color=#00BF00]+6 reps[/color] VIDÉO A SUIVRE... [color=#FF0000]Traction Nuque poulie haute prise MAG XL[/color] @ 140 lbs (63.6k). Ris 2' 3x20 [color=#00BF00]+6 reps[/color] [color=#FF0000]Rowing 1 bras Landmine[/color] @ 45 lbs (20.4k)+ la barre Ris 45'' entre ch. 3x14 [color=#00BF00]+3 reps[/color] [color=#FF0000]Rowing horizontal poulie basse prise supi barre MAG[/color] @ 170 lbs (77.2k) Ris 2' 3x12 [color=#00BF00]+6 reps[/color] @+

A vos critiques... http://www.youtube.com/watch?v=0IZL_nrsmPE

Training du 9 Mai [color=#00BF00]Pecs[/color] [color=#FF0000]Dip Gironda 86 cm d écartement[/color] @ 44 lbs (20k) Ris 2' 3x13 [color=#00BF00]+3 reps[/color] [color=#FF0000] DC Partiel Bas[/color] @ 177 lbs (80.4k) Ris 2' 3x25 [color=#00BF00]+10 lbs (4.5k)[/color] [color=#FF0000]Développé assis(guillotine) a la poulie double+T-Grip [/color]@ 80 lbs (36.3k)Ch.bras Ris 2' 3x22 [color=#00BF00]+6 reps[/color] [color=#FF0000]├ëcarté incliné a la poulie double[/color] @ 55 lbs (25k) Ris 1'30 3x18 [color=#00BF00]+3 reps[/color] @+