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

Séance du 20 Janvier [color=#0040FF]Dos[/color] [color=#FF00BF]Snatch Rack Pull RPT[/color] @ 335 lbs (152.2kg) 2 reps [color=#FF0000]+5 lbs (2.2kg)[/color] 310 lbs (141kg) 3 reps [color=#FF0000]+5 lbs (2.2kg)[/color] 285 lbs (129.5kg) 5 reps [color=#FF0000]+1 reps[/color] 265 lbs (120.4kg) 7 reps [color=#FF0000]+1 reps[/color] Ris:2' [color=#FF00BF]Tirage Nuque[/color] @ 125 lbs (56.8kg)Ris:2'--Tempo:3-0-1-0 3x11 [color=#FF4000]+3 reps[/color] [color=#FF00BF]Rowing 1 bras[/color] @ 40 lbs (18kg) Ris:1' entre ch. bras--Tempo:3-0-1-2 3x8 [color=#00BF00]NEW[/color] [color=#0040FF]Biceps[/color] [color=#FF00BF]Curl corde a la poulie basse[/color] @ 65 lbs (29.5kg) Ris:1'30--Tempo:3-0-1-2 3x9 [color=#FF4000]+5 lbs (2.2kg)[/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 3x11 [color=#FF8000]+3 reps[/color] @+

Séance du 21 Janvier [color=#0040FF]├ëpaules Séance 1[/color] [color=#FF00FF]Lateral Raise Complex[/color] @ 10 lbs (4.5kg)Ris:1'30 3x8 [color=#FF0000]+1 reps a chaque variante[/color] https://www.youtube.com/watch?v=vEMoSpJfoZk Putain j'en ai chier ici... [color=#FF00FF]Scrape the rack[/color] @ 90 lbs (41kg)Ris:1'30 3x8 J'ai opté pour cette variante et j'ai trouver ca beaucoup plus dur qu'assis. https://www.youtube.com/watch?v=H28Pwqw7PWA [color=#FF00BF]Rowing menton allongé poulie double+bracelets[/color] @ 55 lbs(25kg) Ch.Bras Ris:1'30--Tempo:3-0-1-2 3x8 [color=#FF4000]+5 lbs (2.2kg)Ch.Bras[/color] [color=#FF00BF]├ëlévation latéral uni poulie avec bracelets[/color] @ 15 lbs (6.8kg)Ris:1'--Tempo:3-0-1-2 3x10 [color=#FF4000]+3 reps[/color] [color=#FF00BF]Farmer walk Trap bar[/color] @ 230 lbs (104.5kg)Ris:1' 3 circuits de 40'' [color=#FF4000]+10 lbs (4.5kg)[/color] @+

Séance du 26 Janvier [color=#0040FF]Pecs Séance 2[/color] [color=#FF00BF]Développé couché RPT[/color] @ 240 lbs (109kg) 4 reps [color=#FF0000]+2 reps[/color] [color=#FF0000]NEW PR[/color] 220 lbs (100kg) 5 reps [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF0000]NEW PR[/color] 200 lbs (91kg) 8 reps [color=#FF0000]+5 lbs (2.2kg)[/color] 180 lbs (81.8kg) 12 reps [color=#FF0000]+5 lbs (2.2kg)[/color] Ris:2'30 Ajout de 30'' de RIS. [color=#FF00BF]Dips[/color] @ PDC+15 lbs (6.8kg) Ris:1'30--Tempo:3-0-1-0 3x8 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Chest Cable Press supination [/color] @ 57.5 lbs (26.1kg)Ch.Bras. Ris:1'30--Tempo:3-0-1-2 3x10 [color=#FF4000]+3 reps[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Barre front EZ sur banc décliné[/color] @ 70 lbs (31.8kg) Ris:1'30 - T:3-0-1-0 3x8 [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 3x12 [color=#00BF00]+3 reps[/color] @+

Séance du 27 Janvier [color=#0040FF]Dos Séance 2[/color] [color=#FF00FF]Traction pro RPT[/color] @ 40 lbs (18kg) 3 reps [color=#FF4000]+1 reps[/color] 20 lbs (9kg) 6 reps [color=#FF4000]+1 reps[/color] Tirage poulie haute a 160 lbs (72.7kg) 9 reps [color=#FF4000]+1 reps[/color] Tirage poulie haute a 135 lbs (61.3kg) 13 reps [color=#FF4000]+1 reps[/color] Ris:2' [color=#FF00BF]Rowing horizontal prise serré[/color] @ 160 lbs (72.7kg)Ris:1'30 - T:3-0-1-1 3x9 [color=#FF4000]+3 reps[/color] [color=#FF00BF]Motorcycle row uni[/color] @ 50 lbs (22.7kg)Ris:1' Entre ch. bras - T:3-0-1-2 3x8 [color=#00BF00]NEW[/color] https://www.t-nation.com/training/tip-do-the-motorcycle-row-for-lats [color=#0040FF]Biceps[/color] [color=#FF00BF]Drag curl bilatéral poulie double[/color] @ 47.5 lbs (21.5kg) Ch.Bras Ris:1'30--Tempo:3-0-1-2 3x8 [color=#FF4000]+2.5 lbs (1.1kg)[/color] [color=#FF00FF]Curl 1 bras au pupitre[/color]@ 27.5 lbs (12.5kg) Ris: 1'--Tempo:3-0-1-2 3x9 [color=#FF0000]+3 reps[/color] @+

Séance du 28 Janvier [color=#0040FF]├ëpaules Séance 2[/color] [color=#FF00FF]Développé militaire assis au Workbench[/color] @ 150 lbs (68.1kg)Ris:1'30--3-0-1 3x8 [color=#FF4000]+10 lbs (4.5kg)[/color] [color=#FF00BF]Band Face Pull/Pull Apart Combo[/color] @ ├ëlastique Rouge Ris:1'30--3-0-1-2 1x10+1x9 [color=#FF0000]+1 reps[/color] [color=#FF00BF]├ëlévation latérale uni a la poulie avec bracelets[/color] @ 15 lbs (6.8kg)Ris:1'--3-0-1-2 3x11 [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 3x12 [color=#FF4000]+3 reps[/color] [color=#FF00BF]Farmer walk Trap bar[/color] @ 230 lbs (104.5kg)Ris:1' 3 circuits de 50'' [color=#FF4000]+10'' par circuit[/color] @+

Training du 29 Janvier [color=#0040FF]Jambes[/color] [color=#FF00BF]Trap bar Squat+Shrug[/color] @ 220 lbs (100kg) Ris:2' 3x7 [color=#FF4000]+10 lbs (4.5kg)[/color] Départ en deadstart. [color=#FF00BF]Glute Ham Raise[/color] @ 10 lbs (4.5kg) Ris:2' Tempo:3-0-1-0 2x7+1x6 [color=#FF0000]+1 reps[/color] [color=#FF00FF]Bulgarian Split Squat[/color] @ 25 lbs (11.3kg)Ris:1' entre Ch. 3x6 [color=#FF4000]+5 lbs (2.2kg)[/color] Beaucoup mieux , plus fluide et moins chambralant. [color=#FF00FF]Pull Trough[/color] @ 85 lbs (38.6kg)Ris:1'30--Tempo:3-0-1-2 3x8 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF00FF]Tirage a la poulie double[/color] @ 60 lbs (27.2kg)Ch.Bras-Ris:1'30 3x3 aller retour [color=#FF4000]+3 Aller/Retour[/color] Tres lentement. https://www.youtube.com/watch?v=VvLpDniGiDM @+

Séance du 30 Janvier [color=#0040FF]Pecs Séance 1[/color] [color=#FF00BF]Développé couché semi supi Swiss bar[/color] @ 155 lbs (70.4kg) Ris:2'--Tempo:3-0-1-0 3x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Développé couché halteres[/color] @ 60 lbs (27.2kg) Ris:1'30--Tempo:2-1-1-1 3x8 [color=#00BF00]NEW[/color] Ici je suis incliné d'un poil. [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 3x7 [color=#FF0000]+3 reps[/color] Tres tres chaud les fin de séries ici... [color=#FF00FF]Extension poulie a la Pakulsky [/color] @ 27.5 lbs (12.5kg) Ch.Bras Ris:1'30--Tempo:3-0-1-2 3x11 [color=#FF4000]+3 reps[/color] https://www.youtube.com/watch?v=nJNqW5CbWds @+

Séance du 1 Février [color=#0040FF]Dos[/color] [color=#FF00BF]Snatch Rack Pull RPT[/color] @ 340 lbs (154.5kg) 2 reps [color=#FF0000]+5 lbs (2.2kg)[/color] 315 lbs (143.1kg) 3 reps [color=#FF0000]+5 lbs (2.2kg)[/color] 290 lbs (131.8kg) 4 reps [color=#FF0000]+5 lbs (2.2kg)[/color] 270 lbs (122.7kg) 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 3x12 [color=#FF4000]+3 reps[/color] [color=#FF00BF]Rowing 1 bras[/color] @ 44 lbs (20.4kg) Ris:1' entre ch. bras--Tempo:3-0-1-2 3x8 [color=#FF4000]+5 lbs (2.2kg)[/color] Pakulski style. [color=#0040FF]Biceps[/color] [color=#FF00BF]Curl corde a la poulie basse[/color] @ 65 lbs (29.5kg) 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 3x12 [color=#FF8000]+3 reps[/color] @+

Séance du 2 Février [color=#0040FF]├ëpaules Séance 1[/color] [color=#FF00FF]Lateral Raise Complex[/color] @ 12.5 lbs (5.6kg)Ris:1'30 3x3 [color=#FF0000]+2.5 lbs (1.1kg)[/color] https://www.youtube.com/watch?v=vEMoSpJfoZk [color=#FF00FF]Scrape the rack[/color] @ 90 lbs (41kg)Ris:1'30 3x9 [color=#FF4000]+3 reps[/color] Vraiment top cet exo :cool: https://www.youtube.com/watch?v=H28Pwqw7PWA [color=#FF00BF]Rowing menton allongé poulie double+bracelets[/color] @ 55 lbs(25kg) Ch.Bras Ris:1'30--Tempo:3-0-1-2 3x9 [color=#FF4000]+3 reps[/color] [color=#FF00BF]├ëlévation latéral uni poulie avec bracelets[/color] @ 15 lbs (6.8kg)Ris:1'--Tempo:3-0-1-2 3x11 [color=#FF4000]+3 reps[/color] [color=#FF00BF]Farmer walk Trap bar[/color] @ 230 lbs (104.5kg)Ris:1' 3 circuits de 60'' [color=#FF4000]+10 secondes par circuit[/color] Le dernier ma semblé interminable :lol: @+

Training du 3 Février [color=#0040FF]Jambes[/color] [color=#FF00BF]Trap bar Squat+Shrug[/color] @ 220 lbs (100kg) Ris:2' 3x8 [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 3x7 [color=#FF0000]+1 reps[/color] Commence a faire chaud. [color=#FF00FF]Bulgarian Split Squat[/color] @ 30 lbs (13.6kg)Ris:1' entre Ch. 3x6 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF00FF]Pull Trough[/color] @ 85 lbs (38.6kg)Ris:1'30--Tempo:3-0-1-2 3x9 [color=#FF4000]+3 reps[/color] [color=#FF00FF]Tirage a la poulie double[/color] @ 65 lbs (29.5kg)Ch.Bras-Ris:1'30 3x2 aller retour [color=#FF4000]+5 lbs (2.2kg) Ch.bras[/color] Tres lentement. https://www.youtube.com/watch?v=VvLpDniGiDM Ca commence a devenir beaucoup plus cardio. @+

50 ans aujourd'hui :(

Séance du 4 Février [color=#0040FF]Pecs Séance 2[/color] [color=#FF00BF]Développé couché RPT[/color] @ 245 lbs (111.3kg) 2 reps [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF0000]NEW PR[/color] 220 lbs (100kg) 6 reps [color=#FF0000]+1 reps[/color] [color=#FF0000]NEW PR[/color] 200 lbs (91kg) 9 reps [color=#FF0000]+1 reps[/color] 180 lbs (81.8kg) 13 reps [color=#FF0000]+1 reps[/color] Ris:2'30 Je frole l'échec pratiquement a chaque séries. [color=#FF00BF]Dips[/color] @ PDC+15 lbs (6.8kg) 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 3x11 [color=#FF4000]+3 reps[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Barre front EZ sur banc décliné[/color] @ 70 lbs (31.8kg) Ris:1'30 - T:3-0-1-0 3x9 [color=#FF4000]+3 reps[/color] [color=#FF00FF]Extension poulie haute corde[/color] @ 45 lbs (20.4kg) Ris:1'30 - T:3-0-1-2 3x9 [color=#00BF00]+5 lbs (2.2kg)[/color] @+

Séance du 6 Février [color=#0040FF]Dos Séance 2[/color] [color=#FF00FF]Traction pro RPT[/color] @ 40 lbs (18kg) 4 reps [color=#FF4000]+1 reps[/color] 20 lbs (9kg) 7 reps [color=#FF4000]+1 reps[/color] Tirage poulie haute a 160 lbs (72.7kg) 10 reps [color=#FF4000]+1 reps[/color] Tirage poulie haute a 135 lbs (61.3kg) 14 reps [color=#FF4000]+1 reps[/color] Ris:2' J'ai filmé les 2 premieres séries mais le cell a rien enregistré :roll: [color=#FF00BF]Rowing horizontal prise serré[/color] @ 160 lbs (72.7kg)Ris:1'30 - T:3-0-1-1 3x10 [color=#FF4000]+3 reps[/color] [color=#FF00BF]Motorcycle row uni[/color] @ 50 lbs (22.7kg)Ris:1' Entre ch. bras - T:3-0-1-2 3x9 [color=#00BF00]NEW[/color] https://www.t-nation.com/training/tip-do-the-motorcycle-row-for-lats [color=#0040FF]Biceps[/color] [color=#FF00BF]Drag curl bilatéral poulie double[/color] @ 47.5 lbs (21.5kg) Ch.Bras Ris:1'30--Tempo:3-0-1-2 3x9 [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 3x10 [color=#FF0000]+3 reps[/color] @+

Séance du 8 Février [color=#0040FF]├ëpaules Séance 2[/color] [color=#FF00FF]Développé militaire assis au Workbench[/color] @ 150 lbs (68.1kg)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 2x10+1x9 [color=#FF0000]+1 reps[/color] [color=#FF00BF]├ëlévation latérale uni a la poulie avec bracelets[/color] @ 15 lbs (6.8kg)Ris:1'--3-0-1-2 3x12 [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 3x13 [color=#FF4000]+3 reps[/color] [color=#FF00BF]Farmer walk Trap bar[/color] @ 240 lbs (109kg)Ris:1' 3 circuits de 40'' [color=#FF4000]+10 lbs (4.5kg)[/color] @+

Training du 10 Février [color=#0040FF]Jambes[/color] [color=#FF00BF]Trap bar Squat+Shrug[/color] @ 220 lbs (100kg) Ris:2' 3x9 [color=#FF4000]+3 reps[/color] Essoufflant. Départ en deadstart. [color=#FF00BF]Glute Ham Raise[/color] @ 10 lbs (4.5kg) Ris:2' Tempo:3-0-1-0 1x8+2x7 [color=#FF0000]+1 reps[/color] [color=#FF00FF]Bulgarian Split Squat[/color] @ 35 lbs (16kg)Ris:1' entre Ch. 3x6 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF00FF]Pull Trough[/color] @ 85 lbs (38.6kg)Ris:1'30--Tempo:3-0-1-2 3x10 [color=#FF4000]+3 reps[/color] [color=#FF00FF]Tirage a la poulie double[/color] @ 65 lbs (29.5kg)Ch.Bras-Ris:1'30 1x3+2x2 aller retour [color=#FF4000]+1 Aller/Retour[/color] Tres lentement. https://www.youtube.com/watch?v=VvLpDniGiDM @+

Séance du 11 Février [color=#0040FF]Pecs Séance 1[/color] [color=#FF00BF]Développé couché semi supi Swiss bar[/color] @ 155 lbs (70.4kg) Ris:2'--Tempo:3-0-1-0 3x9 [color=#FF0000]+3 reps[/color] [color=#FF00BF]Développé couché halteres[/color] @ 60 lbs (27.2kg) Ris:1'30--Tempo:2-1-1-2 3x9 [color=#FF4040]+3 reps[/color] Ici je suis incliné d'un poil. [color=#FF00BF]├ëcarté uni poulie[/color] @ 20 lbs (9kg) Ris:1'--Tempo:3-0-1-2 3x12 [color=#FF4040]+3 reps[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Seated Half-Press in a Power Rack[/color] @ 150 lbs (68.1kg)Ris:2'--Tempo:3-4-1-0 3x8 [color=#FF0000]+3 reps[/color] Tres tres chaud les fin de séries ici... [color=#FF00FF]Extension poulie a la Pakulsky [/color] @ 27.5 lbs (12.5kg) Ch.Bras Ris:1'30--Tempo:3-0-1-2 3x12 [color=#FF4000]+3 reps[/color] https://www.youtube.com/watch?v=nJNqW5CbWds Avec un petit 10' de marche en pente et j'ai compris pourquoi mon tapis prend autant la poussiere , M'emmerde toujours autant... @+

Séance du 12 Février [color=#0040FF]Dos[/color] [color=#FF00BF]Snatch Rack Pull RPT[/color] @ 345 lbs (156.8kg) 2 reps [color=#FF0000]+5 lbs (2.2kg)[/color] 320 lbs (145.4kg) 3 reps [color=#FF0000]+5 lbs (2.2kg)[/color] 290 lbs (131.8kg) 5 reps [color=#FF0000]+1 reps[/color] 270 lbs (122.7kg) 7 reps [color=#FF0000]+1 reps[/color] Ris:2' [color=#FF00BF]Tirage Nuque[/color] @ 130 lbs (59kg)Ris:2'--Tempo:3-0-1-0 3x8 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Rowing 1 bras[/color] @ 45 lbs (20.4kg) Ris:1' entre ch. bras--Tempo:3-0-1-2 3x9 [color=#FF4000]+3 reps[/color] Pakulski style. [color=#0040FF]Biceps[/color] [color=#FF00BF]Curl corde a la poulie basse[/color] @ 70 lbs (31.8kg) Ris:1'30--Tempo:3-0-1-2 3x8 [color=#FF4000]+5 lbs (2.2kg)[/color] Contraction de 10'' a chaque dernieres reps. [color=#FF00FF]Curl 1 bras poulie haute[/color] @ 27.5 lbs (12.5kg) Ris:1' Apres les 2 bras--Tempo:3-0-1-2 3x8 [color=#FF8000]+2.5 lbs (1.1kg)[/color] @+

Séance du 16 Février [color=#0040FF]├ëpaules Séance 1[/color] [color=#FF00FF]Lateral Raise Complex[/color] @ 12.5 lbs (5.6kg)Ris:1'30 3x4 [color=#FF0000]+3 reps[/color] https://www.youtube.com/watch?v=vEMoSpJfoZk [color=#FF00FF]Scrape the rack[/color] @ 90 lbs (41kg)Ris:1'30 3x10 [color=#FF0000]+3 reps[/color] https://www.youtube.com/watch?v=H28Pwqw7PWA [color=#FF00BF]Rowing menton allongé poulie double+bracelets[/color] @ 55 lbs(25kg) Ch.Bras Ris:1'30--Tempo:3-0-1-2 3x10 [color=#FF4000]+3 reps[/color] [color=#FF00BF]├ëlévation latéral uni poulie avec bracelets[/color] @ 15 lbs (6.8kg)Ris:1'--Tempo:3-0-1-2 3x12 [color=#FF4000]+3 reps[/color] [color=#FF00BF]Farmer walk Trap bar[/color] @ 240 lbs (109kg)Ris:1' 3 circuits de 50'' [color=#FF4000]+10 secondes par circuit[/color] @+

Training du 17 Février [color=#0040FF]Jambes[/color] [color=#FF00BF]Trap bar Squat+Shrug[/color] @ 220 lbs (100kg) 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 2x8+1x7 [color=#FF0000]+1 reps[/color] [color=#FF00FF]Bulgarian Split Squat[/color] @ 40 lbs (18.1kg)Ris:1' entre Ch. 3x6 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF00FF]Pull Through[/color] @ 90 lbs (41kg)Ris:1'30--Tempo:3-0-1-2 3x8 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF00FF]Tirage a la poulie double[/color] @ 65 lbs (29.5kg)Ch.Bras-Ris:1'30 2x3+1x2 aller retour [color=#FF4000]+1 Aller/Retour[/color] Tres lentement. https://www.youtube.com/watch?v=VvLpDniGiDM [color=#FF00FF]Donkey Calf Raise[/color] @ 35 lbs (16kg)Ris:1'--Tempo:2-2-2-2 3x10 [color=#00BF00]NEW[/color] @+

Séance du 18 Février [color=#0040FF]Pecs Séance 2[/color] [color=#FF00BF]Développé couché RPT[/color] @ 245 lbs (111.3kg) 3 reps [color=#FF0000]+1 reps[/color] [color=#FF0000]NEW PR[/color] 220 lbs (100kg) 7 reps [color=#FF0000]+1 reps[/color] [color=#FF0000]NEW PR[/color] 200 lbs (91kg) 10 reps [color=#FF0000]+1 reps[/color] 180 lbs (81.8kg) 14 reps [color=#FF0000]+1 reps[/color] Ris:2'30 Frolé l'échec partout ici [color=#FF00BF]Dips[/color] @ PDC+15 lbs (6.8kg) Ris:1'30--Tempo:3-0-1-0 2x10+1x9 [color=#FF0000]+2 reps[/color] Tout donné sur la 9iemes... [color=#FF00BF]Chest Cable Press supination [/color] @ 57.5 lbs (26.1kg)Ch.Bras. Ris:1'30--Tempo:3-0-1-2 3x12 [color=#FF4000]+3 reps[/color] Peut etre commencer a le faire assis celui la... [color=#0040FF]Triceps[/color] [color=#FF00FF]Barre front EZ sur banc décliné[/color] @ 70 lbs (31.8kg) Ris:1'30 - T:3-0-1-0 3x10 [color=#FF4000]+3 reps[/color] [color=#FF00FF]Extension poulie haute corde[/color] @ 45 lbs (20.4kg) Ris:1'30 - T:3-0-1-2 3x10 [color=#00BF00]+3 reps[/color] Les triceps gonflé comme des ballons. @+