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2 On / 1 Off..... 2 On / 1 Off..... 1 On / 1 Off....... 1 On / 2 Off
2 On / 1 Off..... 2 On / 1 Off..... 1 On / 1 Off....... 1 On / 2 Off
Shoulders 1-6 Standing lateral raise D.B. (gently bent foward) 4 x 8 Heavy 20 sec. s.s.
4 x 12-15 Light 75 sec. s.s.
In this programme, follow the breaks, you must find your the pulse between 125-135
S K
Warm up 1-6 Seated Bike 1 x 5 min. THERMO None
Glutes 1-6 Back elevation/side elevation/ Kick back cable 2 x 10/10/10 Clipping None
Quads 1-6 Leg press 12 x 12 Power 60 sec.
Leg extension 1 x 50 Clipping None
Hack squat 12 x 12 Power 2 min.
Leg extension 1 x 50 Clipping None
Triceps 1-6 Lying cable extension (open wide on top) 3 x 10-15 Clipping 60 sec.
Standing cable push down 2 x 6-6-6 Dropset 90 sec.
Seated french press D.B. 5 x 5 DecaPower 2 min.
Single arm extension over head D.B. 3 x 8-10 / side Target 60 sec. s.s.
Seated low cable french press 3 x 8 Power 60 sec. s.s.
Vertical push ups 2 x 1 min. Agress
Back 1-6 Bent over B.B. row (pronation) 6-8-10-12-25 DecaPower 2 min.
Chin up parallel grip 6 x 4-6 323
Single arm seated row 3 x 6-8 / side Power 60 sec. s.s.
Iso lateral row machine (low pronation grip) 3 x 10 60 sec. s.s.
Pull over machine 4 x 20 Agress 30 sec.
THERMO Avoir chaud Super incline 45 deg ½ FIX tenir sa contraction et ensuite, go
Target Cibler 301 Eccentric, retenir half moon motion De l’extérieur vers l’intérieur, millieu poitrine
Clipping Contraction intens Pause, arrêt, contraction HOB Heels on blocs(talon sur bloc)
PL Progressive Load Pousser, traction Incisive Plutôt intolérable
V-motion Ouverture en v Exploz Explosion Krank Faire monter le sang très vite
WYR When your ready Ignition Allumage technique Incisive cibler
Hellburn Agression thermal Agress Anhilation musculaire Dropset 20 % de moins a ch. set
Power Force AMRAP As many rep as possible BTM Back to machine
Deca Power Force accentué MR Minimum rest NBS No back supported
Mega Power Force extrême DC Bas Double contraction en bas
½ Power Force médiante DCHaut Double contraction en haut