Mon programme (Bulgarre)

méthode bulgare vendredi: jambes,biceps,deltoids squat:5x85%2 reps + 40%5 reps +85%2 reps + 40% 5 reps + 2 x 2 mollets debouts::5x85%2 reps + 40%5 reps +85%2 reps + 40% 5 reps + 2 x 2 curl assis::5x85%2 reps + 40%5 reps +85%2 reps + 40% 5 reps + 2 x 25 semaines curl pupitre::5x85%2 reps + 40%5 reps +85%2 reps + 40% 5 reps + 2 x 2 rowing un bras::5x85%2 reps + 40%5 reps +85%2 reps + 40% 5 reps + 2 x 2 developpé militaire::5x85%2 reps + 40%5 reps +85%2 reps + 40% 5 reps + 2 x 2 dimanche:triceps,dos,pectoraux développé couché :5x85%2 reps + 40%5 reps +85%2 reps + 40% 5 reps + 2 x 2 butterfly::5x85%2 reps + 40%5 reps +85%2 reps + 40% 5 reps + 2 x 2 rowing barre::5x85%2 reps + 40%5 reps +85%2 reps + 40% 5 reps + 2 x 2 tirage vertical nuque::5x85%2 reps + 40%5 reps +85%2 reps + 40% 5 reps + 2 x 2 triceps poulie :5x85%2 reps + 40%5 reps +85%2 reps + 40% 5 reps + 2 x 2 développés triceps :5x85%2 reps + 40%5 reps +85%2 reps + 40% 5 reps + 2 x 2 mercredi lombaires,fessiers,trapèzes squat: :5x85%2 reps + 40%5 reps +85%2 reps + 40% 5 reps + 2 x 2 leg curl: :5x85%2 reps + 40%5 reps +85%2 reps + 40% 5 reps + 2 x 2 shrug: :5x85%2 reps + 40%5 reps +85%2 reps + 40% 5 reps + 2 x 2 tirage barre longue: :5x85%2 reps + 40%5 reps +85%2 reps + 40% 5 reps + 2 x 2 extensions au banc: :5x85%2 reps + 40%5 reps +85%2 reps + 40% 5 reps + 2 x 2 flexions latérales: :5x85%2 reps + 40%5 reps +85%2 reps + 40% 5 reps + 2 x 2 alors, comment l'améliorer?