Gym Program

jeudi 9 février 2023 16:20

●Legs day : ●chest day :

- warming up ( tapis/ velo ) 8min .
- legs extension 4 series 15-12-12-10 - Incline-Bench-press : 4 series 12-10-10-8 reps
-bulgarian squat 4 series 12-10-10-10

- Incline dumbell press/superset/incline dumbell fly

10reps 8reps

- Smith-machine chest press 3 series : 10 reps

- press : 4 series 12-10-10-8 reps

- Cable fly : 4series 12-10-10-8 reps

● harmstrings extension 4 series 12 reps drop-set 8reps last 2 series

- dips 3 series max

●back day

●barbell-row : 4 series 12-10-10-8 reps

●lats pull down ( bhad la variation) 4 series 12 reps

● legspress supersets

●cable row 3 series 12 reps

●t-bar row : 4 series 12-10-10-8 reps

( with drop sets f ga3 les series )

●pull-up 6 reps f chaque variation

( pronation supunation marteau )

●Shoulders + trapez + lombaire

- Shoulders press smith machine : 4 series 12-10-10-8 reps

- Dumbell lateral raise : 4 series 12 reps

Supersets
●calves hacksquat

Notes rapides Page 1

 B dumbells wla bar li bghiti

- reverse pec deck : 4 series 15-12-12-10 reps

●biceps/triceps

- Biceps barbell curl superset triceps pushdown 4 series : 12-10-10-8 reps

- Harmer biceps curl superset triceps cable extention 4 series :15-12-12-10 reps
- Biceps curl ( katl3 normal ou lfo9 kat9leb ou kathbet marteau )
Superset bench press triceps ( sgheerr l grip dial ydik )

Notes rapides Page 2