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  • Séances Biceps Masse - Nico Dalam

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    Anass El khaili
    12 views6 pages
    This document outlines 5 different bicep workout routines with 3 exercises each. The first routine focuses on the peak of the bicep, the second on the belly, the third is a heavy balanced routine, the fourth accentuates the brachial, and the fifth uses dumbbells only. Each routine provides the specific bicep exercises, number of reps and sets, and rest period between sets.

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    Biceps programme

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    This document outlines 5 different bicep workout routines with 3 exercises each. The first routine focuses on the peak of the bicep, the second on the belly, the third is a heavy balanced routine, the fourth accentuates the brachial, and the fifth uses dumbbells only. Each routine provides the specific bicep exercises, number of reps and sets, and rest period between sets.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    Download as pdf or txt
    12 views6 pages

    Séances Biceps Masse - Nico Dalam

    Uploaded by

    Anass El khaili
    This document outlines 5 different bicep workout routines with 3 exercises each. The first routine focuses on the peak of the bicep, the second on the belly, the third is a heavy balanced routine, the fourth accentuates the brachial, and the fifth uses dumbbells only. Each routine provides the specific bicep exercises, number of reps and sets, and rest period between sets.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 6

    Nico Dalam 1

    Séance Biceps Accent Portion Longue (pic du biceps)

    #1 - Curl à la Poulie Prise Serrée


    1 12 réps * 3-4 séries
    1’30’’ de repos entre les séries

    #2 - Curl Marteau à la Poulie


    2 12 réps * 3 séries
    1’30’’ de repos entre les séries

    #3 - Curl Unilatéral à la Poulie Main Extérieure


    3 15 réps * 2-3 séries
    1’30’’ de repos entre les séries

    Nico Dalam 2
    Séance Biceps Accent Portion Courte (boule du biceps)

    #1 - Curl à la Barre (prise large)


    1 8 réps * 4 séries
    2’00’’ de repos entre les séries

    #2 - Curl Pupitre Haltère Main Extérieure


    2 10 réps * 3 séries
    1’30’’ de repos entre les séries

    #3 - Curl Marteau Unilatéral


    3 10 réps * 2-3 séries
    1’30’’ de repos entre les séries

    Nico Dalam 3
    Séance Biceps Lourde (équilibrée)

    #1 - Curl à la Barre
    1 6-8 réps * 4 séries
    2’00’’ de repos entre les séries

    #2 - Curl Marteau à la Poulie


    2 8-10 réps * 3 séries
    1’30’’ de repos entre les séries

    #3 - Curl à la Poulie Prise Serrée


    3 10-12 réps * 3 séries
    2’00’’ de repos entre les séries

    Nico Dalam 4
    Séance Biceps Accent Brachial

    #1 - Curl Marteau à la Poulie


    1 8-10 réps * 3-4 séries
    1’30’’ de repos entre les séries

    #2 - Curl à la Poulie Prise Serrée


    2 10-12 réps * 3 séries
    2’00’’ de repos entre les séries

    #3 - Curl Pupitre Machine Unilatéral


    3 12 réps * 3 séries
    1’30’’ de repos entre les séries

    Nico Dalam 5
    Séance Biceps aux Haltères Uniquement

    #1 - Curl Unilatéral Coude en Avant


    1 10-12 réps * 3-4 séries
    1’30’’ de repos entre les séries

    #2 - Curl Marteau Unilatéral


    2 10-12 réps * 3 séries
    1’30’’ de repos entre les séries

    #3 - Curl Unilatéral Coude en Arrière


    3 12-15 réps * 2-3 séries
    1’30’’ de repos entre les séries

    Nico Dalam 6

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