THIGHS/BUTT

WORKOUT1
LEG EXTENSION 73
STRAIGHT LEG DEADLIFT  30
LEG PRESS 100
LEG CURLS  55
INNER/OUTER THIGHS MACHINE
LUNGES
BUTT EXTENSION MACHINE
CALF RAISES
REVERSE CALF RAISES

WORKOUT2
LEG EXTENSION  
LEG PRESS / CALF PRESS
LEG CURLS  
BUTT EXTENSION POULIE BASSE
ABDUCTION HANCHE POULIE BASSE
FLEXION HALTERES 25
FLEXION HALTERES ENTRE JAMBES
RELEVE BASSIN

SHOULDERS/TRAPEZIUS

WORKOUT1
ARNOLD PRESSES
BUTTERFLY MACHINE
STANDING LATERAL RAISES (DUMBBELL + CABLE)
FRONT RAISES (DUMBBELL + CABLE)
CROSS RAISES (DUMBBELL + CABLE)
SHRUGS (FRONT, LATERAL AND BACK)
INCLINED BUTTERFLY

WORKOUT2
UPRIGHT ROWS
BENT OVER LATERALS
LYING SIDE LATERALS
STANDING LATERAL RAISES (DUMBBELL + CABLE)
FRONT RAISES (DUMBBELL + CABLE)
CROSS RAISES (DUMBBELL + CABLE)
SHRUGS (FRONT, LATERAL AND BACK)
INCLINED BUTTERFLY

ARMS
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WORKOUT2
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BACK/CHEST

WORKOUT1
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WORKOUT2
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OMELETTE 550 KCA

4 ŒUFS+4 FROMAGES PRESIDENT + BOITE THON + 2 CUILLERE HUILE

290 + 160 + 100 + 200 = 550 KCA

PLAT LEGUMES (600 G) 250 KCA

250

SHAKER (875 KCA)

5 DOSETTE PROT ŒUF 550 KCA

500 ML LAIT NOISETTE 125 KCA

100 ML CREME COCO 250 KCA

DOSETTE ET DEMI PROT GERLINEA 200 KCA

FRUITS SECS (50 G) 300 KCA