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

Séance du 23 Décembre [color=#0040FF]Dos[/color] [color=#FF00FF]Traction pro RPT[/color] @ 35 lbs (16kg) 3 reps [color=#FF4000]+5 lbs (2.2kg)[/color] 15 lbs (6.8kg) 6 reps [color=#FF4000]+5 lbs (2.2kg)[/color] Tirage poulie haute a 155 lbs (70.4kg) 9 reps [color=#FF4000]+5 lbs (2.2kg)[/color] Tirage poulie haute a 130 lbs (59kg) 13 reps [color=#FF4000]+1 reps[/color] Ris:2' [color=#FF00BF]Rowing horizontal prise serré[/color] @ 155 lbs (70.4kg)Ris:1'30 - T:3-0-1-1 3x9 [color=#FF4000]+3 reps[/color] [color=#FF00BF]Gironda 45 degrée pulley row[/color] @ 125 lbs (56.8kg)Ris:1'30 - T:3-0-1-1 3x9 [color=#FF0000]+3 reps[/color] [color=#0040FF]Biceps[/color] [color=#FF00BF]Drag curl bilatéral poulie double[/color] @ 45 lbs (20.4kg) Ch.Bras Ris:1'30--Tempo:3-0-1-2 3x8 [color=#FF4000]+5 lbs (2.2kg) Ch.Bras[/color] [color=#FF00FF]Curl 1 bras au pupitre[/color]@ 25 lbs (11.3kg) Ris: 1'--Tempo:3-0-1-2 3x11 [color=#FF0000]+3 reps[/color] @+

Séance du 24 Décembre [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Développé militaire au Workbench[/color] @ 140 lbs (63.6kg)Ris:1'30--3-0-1 3x8 [color=#FF4000]+10 lbs (4.5kg)[/color] [color=#FF00BF]Band Face Pull/Pull Apart Combo[/color] @ ├ëlastique mauve+pilate Ris:1'30--3-0-1-2 3x9 [color=#FF4000]+3 reps[/color] [color=#FF00BF]Oiseau a la poulie double[/color] @ 15 lbs (6.8kg)Ch.Bras Ris:1'30--3-0-1-2 3x9 [color=#FF4000]+5 lbs (2.2kg) Ch.Bras[/color] [color=#FF00BF]├ëlévation latérale uni a la poulie avec bracelets[/color] @ 12.5 lbs (5.6kg)Ris:1'--3-0-1-2 3x10 [color=#FF4000]+3 reps[/color] Joyeux Noel a vous tous icon12 @+

Training du 25 Décembre [color=#0040FF]Jambes[/color] [color=#FF00BF]Trap bar Squat+Shrug[/color] @ 200 lbs (91kg) Ris:2' 3x9 [color=#FF4000]+3 reps[/color] Départ en deadstart. [color=#FF00BF]Glute Ham Raise[/color] @ PDC Ris:2' Tempo:3-0-1-0 1x10+2x9 [color=#FF0000]+1 reps[/color] [color=#FF00FF]Tirage a la poulie double[/color] @ 45 lbs (20.4kg)Ch.Bras-Ris:1'30 3x4 aller retour [color=#FF4000]+1 Aller/Retour[/color] Tres lentement. [color=#FF00FF]Pull Trough[/color] @ 80 lbs (36.3kg)Ris:1'30--Tempo:3-0-1-2 3x8 [color=#FF4000]+5 lbs (2.2kg)[/color] @+

Séance du 26 Décembre [color=#0040FF]Pecs[/color] [color=#FF00BF]Workbench incliné RPT[/color] 300 lbs (136.3kg) x 4 reps [color=#FF0000]+1 reps[/color] 275 lbs (125kg) x 7 reps [color=#FF0000]+1 reps[/color] 255 lbs (116kg) x 10 reps [color=#FF0000]+1 reps[/color] 235 lbs (106.8kg) x 14 reps [color=#FF0000]+1 reps[/color] Ris:2' New PR sur toutes les séries ici. [color=#FF00BF]Développé couché semi supi Swiss bar[/color] @ 150 lbs (68.1kg) Ris:2'--Tempo:3-0-1-0 3x8 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF00BF]├ëcarté aux élastiques [/color] @ Mauve Ris:1'30--Tempo:3-0-1-2 3x14 [color=#FF4000]+3 reps[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Seated Half-Press in a Power Rack[/color] @ 145 lbs (66kg)Ris:2'--Tempo:3-0-1-0 3x7 [color=#FF0000]+3 reps[/color] [color=#FF00FF]Extension poulie a la Pakulsky [/color] @ 25 lbs (11.3kg) Ch.Bras Ris:1'30--Tempo:3-0-1-2 3x10 @+

Séance du 27 Décembre [color=#0040FF]Dos[/color] [color=#FF00BF]Snatch Rack Pull RPT[/color] @ 325 lbs (147.7kg) 2 reps [color=#FF0000]+1 reps[/color] 300 lbs (136.3kg) 3 reps [color=#FF0000]+1 reps[/color] 280 lbs (127.2kg) 5 reps [color=#FF0000]+1 reps[/color] 260 lbs (118.1kg) 7 reps [color=#FF0000]+1 reps[/color] Ris:2' [color=#FF00BF]Tirage poulie haute Nuque[/color] @ 125 lbs (56.8kg)Ris:2'--Tempo:3-0-1-0 3x9 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Rowing bilatéral sur Workbench[/color] @ 50 lbs (22.7kg) Ch.Bras Ris:1'30--Tempo:3-0-1-2 3x9 [color=#FF4000]+3 reps[/color] [color=#0040FF]Biceps[/color] [color=#FF00BF]Curl corde a la poulie basse[/color] @ 60 lbs (27.2kg) Ris:1'30--Tempo:3-0-1-2 3x9 [color=#FF4000]+3 reps[/color] Contraction de 10'' a chaque dernieres reps. [color=#FF00FF]Curl 1 bras poulie haute[/color] @ 25 lbs (11.3kg) Ris:1' Apres les 2 bras--Tempo:3-0-1-2 3x9 [color=#FF8000]+5 lbs (2.2kg)[/color] @+

Séance du 29 Décembre [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Lateral Raise Complex[/color] @ 10 lbs (4.5kg)Ris:1'30 3x6 [color=#FF0000]+1 reps a chaque variante[/color] https://www.youtube.com/watch?v=vEMoSpJfoZk [color=#FF00BF]Band Face Pull/Pull Apart Combo[/color] @ ├ëlastique mauve+ pilate Ris:1'30--Tempo:3-0-1-2 3x10 [color=#FF0000]+3 reps[/color] [color=#FF00BF]Rowing menton allongé poulie double+bracelets[/color] @ 50 lbs(22.7kg) Ch.Bras Ris:1'30--Tempo:3-0-1-2 3x10 [color=#FF4000]+6 reps[/color] [color=#FF00BF]├ëlévation latéral uni poulie avec bracelets[/color] @ 15 lbs (6.8kg)Ris:1'--Tempo:3-0-1-2 3x8 [color=#FF4000]+2.5 lbs (1.1kg)[/color] @+

Training du 30 Décembre [color=#0040FF]Jambes[/color] [color=#FF00BF]Trap bar Squat+Shrug[/color] @ 200 lbs (91kg) Ris:2' 3x10 [color=#FF4000]+3 reps[/color] Départ en deadstart. [color=#FF00BF]Glute Ham Raise[/color] @ PDC Ris:2' Tempo:3-0-1-0 2x10+1x9 [color=#FF0000]+1 reps[/color] [color=#FF00FF]Tirage a la poulie double[/color] @ 45 lbs (20.4kg)Ch.Bras-Ris:1'30 3x5 aller retour [color=#FF4000]+1 Aller/Retour[/color] Tres lentement. https://www.youtube.com/watch?v=VvLpDniGiDM [color=#FF00FF]Pull Trough[/color] @ 80 lbs (36.3kg)Ris:1'30--Tempo:3-0-1-2 3x9 [color=#FF4000]+3 reps[/color] @+

Séance du 31 Décembre [color=#0040FF]Pecs[/color] [color=#FF00BF]Développé couché RPT[/color] @ 235 lbs (106.8kg) 4 reps [color=#FF0000]+1 reps[/color] [color=#FF0000]NEW PR[/color] 215 lbs (97.7kg) 6 reps [color=#FF0000]+1 reps[/color] [color=#FF0000]NEW PR[/color] 195 lbs (88.6kg) 9 reps [color=#FF0000]+1 reps[/color] 175 lbs (79.5kg) 13 reps [color=#FF0000]+1 reps[/color] Ris:2' [color=#FF00BF]Dips[/color] @ PDC+10 lbs (4.5kg) Ris:1'30--Tempo:3-0-1-0 3x9 [color=#FF4000]+3 reps[/color] [color=#FF00BF]Chest Cable Press supination [/color] @ 57.5 lbs (26.1kg)Ch.Bras. Ris:1'30--Tempo:3-0-1-2 3x8 [color=#FF4000]+2.5 lbs (1.1kg)[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Barre front EZ sur banc décliné[/color] @ 65 lbs (29.5kg) Ris:1'30 - T:3-0-1-0 3x9 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF00FF]Extension poulie haute corde[/color] @ 40 lbs (18.1kg) Ris:1'30 - T:3-0-1-2 3x10 [color=#00BF00]+10 lbs (4.5kg)[/color] @+

Séance du 5 Janvier [color=#0040FF]Dos[/color] [color=#FF00FF]Traction pro RPT[/color] @ 35 lbs (16kg) 4 reps [color=#FF4000]+1 reps[/color] 15 lbs (6.8kg) 7 reps [color=#FF4000]+1 reps[/color] Tirage poulie haute a 155 lbs (70.4kg) 10 reps [color=#FF4000]+1 reps[/color] Tirage poulie haute a 130 lbs (59kg) 14 reps [color=#FF4000]+1 reps[/color] Ris:2' [color=#FF00BF]Rowing horizontal prise serré[/color] @ 155 lbs (70.4kg)Ris:1'30 - T:3-0-1-1 3x10 [color=#FF4000]+3 reps[/color] [color=#FF00BF]Gironda 45 degrée pulley row[/color] @ 125 lbs (56.8kg)Ris:2' - T:3-0-1-1 3x10 [color=#FF0000]+3 reps[/color] [color=#0040FF]Biceps[/color] [color=#FF00BF]Drag curl bilatéral poulie double[/color] @ 45 lbs (20.4kg) Ch.Bras Ris:1'30--Tempo:3-0-1-2 3x9 [color=#FF4000]+3 reps[/color] [color=#FF00FF]Curl 1 bras au pupitre[/color]@ 25 lbs (11.3kg) Ris: 1'--Tempo:3-0-1-2 3x12 [color=#FF0000]+3 reps[/color] @+

Séance du 6 Janvier [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Développé militaire assis au Workbench[/color] @ 140 lbs (63.6kg)Ris:1'30--3-0-1 3x9 [color=#FF4000]+3 reps[/color] [color=#FF00BF]Band Face Pull/Pull Apart Combo[/color] @ ├ëlastique Rouge Ris:1'30--3-0-1-2 3x8 [color=#FF0000]Passage a l'élastique rouge[/color] Ca va monter moins vite maintenant , je tremblait comme une feuille. [color=#FF00BF]├ëlévation latérale uni a la poulie avec bracelets[/color] @ 15 lbs (6.8kg)Ris:1'--3-0-1-2 3x9 [color=#FF4000]+3 reps[/color] [color=#FF00BF]Oiseau a la poulie double[/color] @ 15 lbs (6.8kg)Ch.Bras Ris:1'30--3-0-1-2 3x10 [color=#FF4000]+3 reps[/color] [color=#FF00BF]Farmer walk Trap bar[/color] @ 220 lbs (100kg)Ris:1' 3 circuits de 40'' Je fais des 8 dans le gym pour pas avoir a tourner a 180 a chaque fois. @+

Training du 7 Janvier [color=#0040FF]Jambes[/color] [color=#FF00BF]Trap bar Squat+Shrug[/color] @ 210 lbs (95.4kg) Ris:2' 3x8 [color=#FF4000]+10 lbs (4.5kg)[/color] Départ en deadstart. [color=#FF00BF]Glute Ham Raise[/color] @ PDC Ris:2' Tempo:3-0-1-0 3x10 [color=#FF0000]+1 reps[/color] [color=#FF00FF]Tirage a la poulie double[/color] @ 50 lbs (22.7kg)Ch.Bras-Ris:1'30 3x3 aller retour [color=#FF4000]+5 lbs (2.2kg) Par bras[/color] Tres lentement. https://www.youtube.com/watch?v=VvLpDniGiDM [color=#FF00FF]Pull Trough[/color] @ 80 lbs (36.3kg)Ris:1'30--Tempo:3-0-1-2 3x10 [color=#FF4000]+3 reps[/color] @+

Séance du 8 Janvier [color=#0040FF]Pecs[/color] [color=#FF00BF]Workbench incliné RPT[/color] 305 lbs (138.6kg) x 2 reps [color=#FF0000]+5 lbs (2.2kg)[/color] Le cul a décollé sur la 1 iere reps. 280 lbs (127.2kg) x 5 reps [color=#FF0000]+5 lbs (2.2kg)[/color] 260 lbs (118.1kg) x 8 reps [color=#FF0000]+5 lbs (2.2kg)[/color] 240 lbs (109kg) x 12 reps [color=#FF0000]+5 lbs (2.2kg)[/color] Ris:2' [color=#FF0000]New PR sur toutes les séries ici.[/color] [color=#FF00BF]Développé couché semi supi Swiss bar[/color] @ 150 lbs (68.1kg) Ris:2'--Tempo:3-0-1-0 3x9 [color=#FF0000]+3 reps[/color] [color=#FF00BF]├ëcarté aux élastiques [/color] @ Mauve Ris:1'30--Tempo:3-0-1-2 3x15 [color=#FF4000]+3 reps[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Seated Half-Press in a Power Rack[/color] @ 145 lbs (66kg)Ris:2'--Tempo:3-0-1-0 3x8 [color=#FF0000]+3 reps[/color] [color=#FF00FF]Extension poulie a la Pakulsky [/color] @ 25 lbs (11.3kg) Ch.Bras Ris:1'30--Tempo:3-0-1-2 3x12 [color=#FF4000]+6 reps[/color] https://www.youtube.com/watch?v=nJNqW5CbWds @+

Séance du 9 Janvier [color=#0040FF]Dos[/color] [color=#FF00BF]Snatch Rack Pull RPT[/color] @ 330 lbs (150kg) 2 reps [color=#FF0000]+5 lbs (2.2kg)[/color] 305 lbs (138.6kg) 3 reps [color=#FF0000]+5 lbs (2.2kg)[/color] 285 lbs (129.5kg) 4 reps [color=#FF0000]+5 lbs (2.2kg)[/color] 265 lbs (120.4kg) 6 reps [color=#FF0000]+5 lbs (2.2kg)[/color] Ris:2' [color=#FF00BF]Tirage Nuque[/color] @ 125 lbs (56.8kg)Ris:2'--Tempo:3-0-1-0 3x10 [color=#FF4000]+3 reps[/color] [color=#FF00BF]Rowing bilatéral sur Workbench[/color] @ 50 lbs (22.7kg) Ch.Bras Ris:1'30--Tempo:3-0-1-2 3x10 [color=#FF4000]+3 reps[/color] Probablement le remplacer par un autre exo , j'en raffole pas. [color=#0040FF]Biceps[/color] [color=#FF00BF]Curl corde a la poulie basse[/color] @ 60 lbs (27.2kg) Ris:1'30--Tempo:3-0-1-2 3x10 [color=#FF4000]+3 reps[/color] Contraction de 10'' a chaque dernieres reps. [color=#FF00FF]Curl 1 bras poulie haute[/color] @ 25 lbs (11.3kg) Ris:1' Apres les 2 bras--Tempo:3-0-1-2 3x10 [color=#FF8000]+3 reps[/color] @+

Séance du 11 Janvier [color=#0040FF]├ëpaules Séance 1[/color] [color=#FF00FF]Strip the rack[/color] @ 85 lbs (38.6kg)Ris:1' 3x12 [color=#00BF00]NEW TESTING[/color] https://www.youtube.com/watch?v=NO0dxBXU1rs Comme ca sauf que je pose pas la barre. [color=#FF00BF]Rowing menton allongé poulie double+bracelets[/color] @ 50 lbs(22.7kg) Ch.Bras Ris:1'30--Tempo:3-0-1-2 3x12 [color=#FF4000]+6 reps[/color] [color=#FF00FF]Lateral Raise Complex[/color] @ 10 lbs (4.5kg)Ris:1'30 3x7 [color=#FF0000]+1 reps a chaque variante[/color] https://www.youtube.com/watch?v=vEMoSpJfoZk [color=#FF00BF]├ëlévation latéral uni poulie avec bracelets[/color] @ 15 lbs (6.8kg)Ris:1'--Tempo:3-0-1-2 3x9 Avec poulie basse dans cette séance et vis a vis ma main dans la séance 2. [color=#FF00BF]Farmer walk Trap bar[/color] @ 220 lbs (100kg)Ris:1' 3 circuits de 50'' [color=#FF4000]+10'' par circuit[/color] Ajout des sangles a la 3 iemes, failli l'échappe en fin de 2iemes circuit. @+

Training du 12 Janvier [color=#0040FF]Jambes[/color] [color=#FF00BF]Trap bar Squat+Shrug[/color] @ 210 lbs (95.4kg) Ris:2' 3x9 [color=#FF4000]+3 reps[/color] Départ en deadstart. [color=#FF00BF]Glute Ham Raise[/color] @ 10 lbs (4.5kg) Ris:2' Tempo:3-0-1-0 3x6 [color=#FF0000]+10 lbs (4.5kg)[/color] [color=#FF00FF]Bulgarian Split Squat[/color] @ 20 lbs (9kg)Ris:1'30 3x7 NEW De la difficulté avec l'équilibre, je vais y aller mollo pour pas me refister un genoux. [color=#FF00FF]Pull Trough[/color] @ 80 lbs (36.3kg)Ris:1'30--Tempo:3-0-1-2 3x11 [color=#FF4000]+3 reps[/color] [color=#FF00FF]Tirage a la poulie double[/color] @ 50 lbs (22.7kg)Ch.Bras-Ris:1'30 4-3-3 aller retour [color=#FF4000]+1 Aller/retour[/color] Tres lentement. https://www.youtube.com/watch?v=VvLpDniGiDM @+

Séance du 13 Janvier [color=#0040FF]Pecs Séance 2[/color] [color=#FF00BF]Développé couché RPT[/color] @ 240 lbs (109kg) 2 reps [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF0000]NEW PR[/color] 215 lbs (97.7kg) 7 reps [color=#FF0000]+1 reps[/color] [color=#FF0000]NEW PR[/color] 195 lbs (88.6kg) 10 reps [color=#FF0000]+1 reps[/color] 175 lbs (79.5kg) 14 reps [color=#FF0000]+1 reps[/color] Ris:2' [color=#FF00BF]Dips[/color] @ PDC+10 lbs (4.5kg) Ris:1'30--Tempo:3-0-1-0 3x10 [color=#FF4000]+3 reps[/color] [color=#FF00BF]Chest Cable Press supination[/color] @ 57.5 lbs (26.1kg)Ch.Bras. Ris:1'30--Tempo:3-0-1-2 3x9 [color=#FF4000]+3 reps[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Barre front EZ sur banc décliné[/color] @ 65 lbs (29.5kg) Ris:1'30 - T:3-0-1-0 3x10 [color=#FF4000]+3 reps[/color] [color=#FF00FF]Extension poulie haute corde[/color] @ 40 lbs (18.1kg) Ris:1'30 - T:3-0-1-2 3x11 [color=#00BF00]+3 reps[/color] @+

Séance du 14 Janvier [color=#0040FF]Dos Séance 2[/color] [color=#FF00FF]Traction pro RPT[/color] @ 40 lbs (18kg) 2 reps [color=#FF4000]+5 lbs (2.2kg)[/color] 20 lbs (9kg) 5 reps [color=#FF4000]+5 lbs (2.2kg)[/color] Tirage poulie haute a 160 lbs (72.7kg) 8 reps [color=#FF4000]+5 lbs (2.2kg)[/color] Tirage poulie haute a 135 lbs (61.3kg) 12 reps [color=#FF4000]+5 lbs (2.2kg)[/color] Ris:2' [color=#FF00BF]Rowing horizontal prise serré[/color] @ 160 lbs (72.7kg)Ris:1'30 - T:3-0-1-1 3x8 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Pullover a la poulie[/color] @ 80 lbs (36.3kg)Ris:1'30 - T:3-0-1-2 3x9 [color=#00BF00]NEW[/color] [color=#0040FF]Biceps[/color] [color=#FF00BF]Drag curl bilatéral poulie double[/color] @ 45 lbs (20.4kg) Ch.Bras Ris:1'30--Tempo:3-0-1-2 3x10 [color=#FF4000]+3 reps[/color] [color=#FF00FF]Curl 1 bras au pupitre[/color]@ 27.5 lbs (12.5kg) Ris: 1'--Tempo:3-0-1-2 3x8 [color=#FF0000]+2.5 lbs (1.1kg)[/color] @+

Séance du 15 Janvier [color=#0040FF]├ëpaules Séance 2[/color] [color=#FF00FF]Développé militaire assis au Workbench[/color] @ 140 lbs (63.6kg)Ris:1'30--3-0-1 3x10 [color=#FF4000]+3 reps[/color] [color=#FF00BF]Band Face Pull/Pull Apart Combo[/color] @ ├ëlastique Rouge Ris:1'30--3-0-1-2 3x9 [color=#FF0000]+3 reps[/color] [color=#FF00BF]├ëlévation latérale uni a la poulie avec bracelets[/color] @ 15 lbs (6.8kg)Ris:1'--3-0-1-2 3x10 [color=#FF4000]+3 reps[/color] [color=#FF00BF]Oiseau a la poulie double[/color] @ 15 lbs (6.8kg)Ch.Bras Ris:1'30--3-0-1-2 3x11 [color=#FF4000]+3 reps[/color] [color=#FF00BF]Farmer walk Trap bar[/color] @ 220 lbs (100kg)Ris:1' 3 circuits de 1' [color=#FF4000]+10'' par circuit[/color @+

Training du 18 Janvier [color=#0040FF]Jambes[/color] [color=#FF00BF]Trap bar Squat+Shrug[/color] @ 210 lbs (95.4kg) Ris:2' 3x10 [color=#FF4000]+3 reps[/color] Départ en deadstart. [color=#FF00BF]Glute Ham Raise[/color] @ 10 lbs (4.5kg) Ris:2' Tempo:3-0-1-0 1x7+2x6 [color=#FF0000]+1 reps[/color] [color=#FF00FF]Bulgarian Split Squat[/color] @ 20 lbs (9kg)Ris:1'30 3x8 [color=#FF4000]+3 reps[/color] Testing en prise Goblet. Je garde la prise goblet. [color=#FF00FF]Pull Trough[/color] @ 80 lbs (36.3kg)Ris:1'30--Tempo:3-0-1-2 3x12 [color=#FF4000]+3 reps[/color] [color=#FF00FF]Tirage a la poulie double[/color] @ 60 lbs (27.2kg)Ch.Bras-Ris:1'30 2-2-2 aller retour [color=#FF4000]+10 lbs (4.5kg) Ch.Bras[/color] Tres lentement. https://www.youtube.com/watch?v=VvLpDniGiDM @+

Séance du 19 Janvier [color=#0040FF]Pecs Séance 1[/color] [color=#FF00BF]Workbench incliné RPT[/color] 305 lbs (138.6kg) x 4 reps [color=#FF0000]+2 reps[/color] 280 lbs (127.2kg) x 6 reps [color=#FF0000]+1 reps[/color] 260 lbs (118.1kg) x 9 reps [color=#FF0000]+1 reps[/color] 240 lbs (109kg) x 13 reps [color=#FF0000]+1 reps[/color] Ris:2' [color=#FF0000]New PR sur toutes les séries ici.[/color] Ma titillé l'épaule ici , je vais peut etre passer a autre chose... [color=#FF00BF]Développé couché semi supi Swiss bar[/color] @ 150 lbs (68.1kg) Ris:2'--Tempo:3-0-1-0 3x10 [color=#FF0000]+3 reps[/color] [color=#FF00BF]├ëcarté uni poulie[/color] @ 20 lbs (9kg) Ris:1'--Tempo:3-0-1-2 3x10 NEW [color=#0040FF]Triceps[/color] [color=#FF00FF]Seated Half-Press in a Power Rack[/color] @ 150 lbs (68.1kg)Ris:2'--Tempo:3-0-1-0 3x6 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00FF]Extension poulie a la Pakulsky [/color] @ 27.5 lbs (12.5kg) Ch.Bras Ris:1'30--Tempo:3-0-1-2 3x10 [color=#FF4000]+2.5 lbs (1.1kg)[/color] https://www.youtube.com/watch?v=nJNqW5CbWds @+