Gym

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Gym
time it-li

Lundi
Dus/ pectoraux
5 mins
Cardio - tapis roulant
4 séries Lat pull down to repetitions
4 series Bench press 10 repetitions
4) séries Bentover
rowing 10 repetitions
4 series incline barbell press
10 repetitions
4) séries incline dumbbell press 10 repetitions
Aseries One arm dumbbell
rowing 10 repetitions
4 series Cable cross over 10 repetitions
4 series Lower back extension 10 repetitions

Epaules
etmollets
Mardi
5 mins Cardio-tapis roulant
4 series vertical dumpbell press
10 repetitions
1 series incline dumbbell posterior fly's 10 repetitions
4 series Dumbbell side laterals 10 repetitions
4 séries fronthammer raise with plate
10 repetitions
4 séries Seated Calves raise 20 repetitions
4 savies
standing calves raise 10 repetitions

Leg
day
Mercredi
Smins Cardio -> Stair master
3 séries
leg
extension 15 répétitions
4 séries Barbell back squat 10 repetitions
4 séries
Leg press
10 repetitions
1 séries Dumbbell bulgarian squat
10 repetitions
1 series
lying leg
curl
10 repetitions
1 series
standing leg curl 10 repetitions
4 series seated calves raise (30 repetitions)
4 series
standing calves raise 10 repetitions
4 series Reverse Crunch 10 repetitions

Biceps/triceps
Jeudi
5mins Cardio-> tapis roulant
4
séries Parallel bar dips
10 repetitions
4
séries
barbbell spider curl
10 repetitions
4
séries close grip barbell press
10 repetitions
4
séries
4
séries
4
séries
incline dumbbell curl static 10 repetitions
lying
dumbbell extension static 10 repetitions
Machine (url (drop set) 10 repetitions
4
séries
AUSSI
longtemps que
Cable
push down bar (dropset) 10 repetitions
POSSIBLE La planche