hyperthrophie week

Samedi : chest + Triceps + cardio

warm-up : DB incline 20 reps 2or 3 set
- DB incline 4x8-12 (1'rest)
- DB incline fly 3x8-12 (1'rest)
- Chest-machine press 4x8-12 (1'rest)
- Super-set : Cable fly ; push up 3x8-12 (1'30"rest)
- BB-EZ Skull crucher incline 4x8-12
- one-arm DB lying extension 3x12
- cable push down 3 x 12
- Cardio 30 : walk 4.5km/h incline 9°
- Crunche 3 x 20 (30"rest)

Dimanch : Back + Biceps

warm-up : BB pronation raw 2x20-15

- BB row pronation 4x8-12 (1'rest)

- BB cable stead row 4x8-12 (1'rest)
- DB row normal grip 3x8-12 (1'rest)
- Wide lat's pull down 4x8-12 (1'rest)
- Dead lift 4x8-12 (1'rest)
- BB curl EZ 4x8-12 (1'rest)
- BB Larry scoot 3 x 12 (1'rest)
- Super-set : DB incline ; DB hammer 3 x 12 (1'30"rest)
- Cardio 30 : walk 4.5km/h incline 9°
- High kness 3x15 (30"rest)

Lundi : Full abs + cardio hiit

- ABS 4-5 Round :
- Crunch 15
- High kness 10
- Oblique side to side 10
- default plank 30"
- Cardio 45 : walk 4.5km/h incline 9°

Mardi : shoulders + cardio

Warm-up : 2 G-set lateral raises 10 , frontal raises 10 , back fly raises 10

- DB shoulders press 4x8-12 (1'rest)

- DB back fly 4x8-12 (1'rest)
- BB incline front pull 4x8-12 (1'rest)
- DB lateral raises ss frontal raises 3x8-12 (1'rest)
- DB traps 4x8-12 (1'rest)
- Cardio 30 : walk 4.5km/h incline 9°
- High kness 3x15 (30"rest)

Mercredi : Legs
Warm-up : Super-set : leg extension + curl legs 2x15

- Hax squat 4x8-12 (1'rest)

- Leg press quad 4x8-12 (1'rest)
- DB lunges 4x8-12 (1'rest)
- Leg extension 3x8-12 (1'rest)
- Leg curl 3x8-12 (1'rest)
- Claves body weight 4x12 (30"rest)

Jeudi : Cardio + abs

- Cardio 45 : walk 4.5km/h incline 9°
- ABS 4-5 Round :
- Crunch 15
- High kness 10
- Oblique side to side 10
- default plank 30"