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  • WORKOUT

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    Anais
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    The document outlines a 5 day workout routine split into different muscle groups each day. Day 1 (Monday) focuses on chest, shoulders and triceps exercises like decline press, incline press, dips, and pushups. Day 2 (Tuesday) targets glutes and quads with exercises like squats, hip thrusts, bulgarian split squats, and leg curls. Day 3 (Wednesday) works the back and biceps with rowing, pulldowns, and bicep curls. Day 4 (Thursday) again works glutes and hamstrings with exercises like ham curls, deadlifts, RDLs, and calf raises. Day 5 (Friday) repeats the back exercises from

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    The document outlines a 5 day workout routine split into different muscle groups each day. Day 1 (Monday) focuses on chest, shoulders and triceps exercises like decline press, incline press, dips, and pushups. Day 2 (Tuesday) targets glutes and quads with exercises like squats, hip thrusts, bulgarian split squats, and leg curls. Day 3 (Wednesday) works the back and biceps with rowing, pulldowns, and bicep curls. Day 4 (Thursday) again works glutes and hamstrings with exercises like ham curls, deadlifts, RDLs, and calf raises. Day 5 (Friday) repeats the back exercises from

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    © All Rights Reserved
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    9 views6 pages

    WORKOUT

    Uploaded by

    Anais
    The document outlines a 5 day workout routine split into different muscle groups each day. Day 1 (Monday) focuses on chest, shoulders and triceps exercises like decline press, incline press, dips, and pushups. Day 2 (Tuesday) targets glutes and quads with exercises like squats, hip thrusts, bulgarian split squats, and leg curls. Day 3 (Wednesday) works the back and biceps with rowing, pulldowns, and bicep curls. Day 4 (Thursday) again works glutes and hamstrings with exercises like ham curls, deadlifts, RDLs, and calf raises. Day 5 (Friday) repeats the back exercises from

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    of 6

    Workout

    LUNDI : PUSH (Chest + Shoulders + Triceps)


    + Cardio
    Développé décliné

    - 1x10-12 : vide
    - 1x10 : 2.5kg
    - 2x8-10 : 5kg
    - 1x5-6 : 7.5kg
    - 1x10-12 : 5kg

    Développé couché

    - 1x10-12 : vide
    - 1x10 : 2.5kg
    - 2x5-8 : 5kg
    - 1x10 : 2.5kg

    Développé incliné haltères

    - 1x10-12 : 7kg
    - 3x10 : 9kg

    Dips

    4x8-10

    Push-ups

    MARDI : Glutes + Quads

    Workout 1
    Squat

    - 1x12-15 : vide
    - 1x10-12 : 5kg
    - 2x10 : 10kg
    - 1x8-10 : 12.5kg

    Hip-Thrust

    - 1x15 : 20kg
    - 1x12 : 30kg
    - 1x10 : 40kg
    - 1x8 : 50kg
    - 1xAMRAP : 30kg

    Bulgarian Split Squat

    - 4x10 : 10kg

    Leg curl

    - 1x13 : 15kg
    - 1x12 : 20kg
    - 1x10 : 30kg

    - 1x10 : 40kg

    Glute cable kickback

    1x15 : 2.5kg

    3x10-12 : 5kg

    Calf raises

    MERCREDI : PULL (Dos + Biceps)


    Row Machine

    - 1x12 : 5kg

    Workout 2
    - 1x10 : 10kg
    - 1x8-10 : 15kg

    - 2x8-10 : 20kg

    Lat Pulldown

    - 1x12 : 10kg
    - 1x10 : 15kg

    - 1x10 : 20kg
    - 1-2x8 : 25kg

    - 1x5 : 30kg

    Seated Row Machine

    - 1x12 : 10kg

    - 1x10 : 15kg
    - 1x10 : 20kg

    - 1-2x8 : 25kg
    - 1x5 : 30kg

    Landmine rowing

    - 1x10 : 10kg

    - 1x10 : 15kg
    - 1x10 : 20kg

    - 2x8 : 25kg

    Biceps curl unilateral

    4x10 : 5 ou 6kg

    Pull ups

    JEUDI : Glutes + Hamstrings


    Ham curl

    Workout 3
    - 1x12 : 5kg
    - 3x10 : 10kg

    Squat

    - 1x12-15 : vide

    - 1x10-12 : 5kg

    - 2x10 : 10kg
    - 1x8-10 : 12.5kg

    Deadlift

    - 1x12 : 10kg

    - 2x10 : 15kg

    - 2x8 : 20kg

    - 1xAMRAP : 10kg

    Barbell RDLs

    - 1x10-12 : 8kg

    - 2x10 : 12kg

    - 2x8 : 14kg

    Abduction assis & surélevé

    SUPERSET + DROPSET (début : 45kg)

    Calf raises

    VENDREDI : Dos + Cardio


    Row Machine

    - 1x12 : 5kg
    - 1x10 : 10kg

    - 1x8-10 : 15kg

    Workout 4
    - 2x8-10 : 20kg

    Lat Pulldown

    - 1x12 : 10kg

    - 1x10 : 15kg
    - 1x10 : 20kg

    - 1-2x8 : 25kg

    - 1x5 : 30kg

    Seated Row Machine

    - 1x12 : 10kg

    - 1x10 : 15kg
    - 1x10 : 20kg

    - 1-2x8 : 25kg

    - 1x5 : 30kg

    Landmine rowing

    - 1x10 : 10kg
    - 1x10 : 15kg

    - 1x10 : 20kg

    - 2x8 : 25kg

    Biceps curl unilateral

    4x10 : 5 ou 6kg

    Pull ups

    SAMEDI : Glute Focus


    Hip-Thrust

    1x15 : 20kg

    Workout 5
    1x12 : 30kg

    1x10 : 40kg

    2x8-10 : 50kg
    1xAMRAP : 30kg

    Single Leg Hip-Thrust

    Deadlift

    - 1x12 : 10kg

    - 2x10 : 15kg

    - 2x8 : 20kg

    - 1xAMRAP : 10kg

    Reverse lunges

    1x8-10 : 7-8kg
    4x10 : 10kg

    Gravitron

    Progressif

    Calf raises

    Workout 6

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