Programme bras progression

30 Avril 2017

Lundi/Jeudi: Pecs/Epaules + specialisation triceps training
DC: 5 set x 5 reps
DM: 5 set x 5 reps

Mardi/Vendredi: Jambes/Dos + specialisation biceps training
Squat: 5 set x 5 reps
Rowing barre: 5 set x 5 reps

Phase 1 : triceps specialisation

Lundi
French press: 10 set x 10 reps

Jeudi
Overhead triceps extensions: 10 set x 10 reps

Phase 1 : biceps specialisation

Mardi
Barbell curls: 10 set x 10 reps
Hammer curls: 3 set x 10 reps

Vendredi
Barbell preacher curls: 10 set x 10 reps
Reverse curls: 3 set x 10 reps

Phase 2 : triceps specialisation

Lundi
Triceps pushdowns: 5 set x 8 reps
Super-set avec
Close grip benchpress: 5 set x 5 reps

Jeudi
French press: 5 set x 8 reps
Super-set avec
Close grip benchpress: 5 set x 5 reps

Phase 2 : biceps specialisation

Mardi
Barbell preacher curls: 5 set x 8 reps
Super-set avec
Reverse closegrip pulldowns: 5 sæt x 5 reps
Hammer curls: 3 set x 10 reps

Vendredi
Barbell curls: 5 set x 8 reps
Super-set avec
Reverse closegrip pulldowns: 5 set x 5 reps
Reverse curls: 3 set x 10 reps

Phase 3 : triceps specialisation

Lundi
Dips: 5 set x 5 reps
Triceps pushdowns: 4 set x 12 reps

Jeudi
Dips: 5 set x 5 reps
Lying triceps dumbell extensions: 4 set x 12 reps

Phase 3 : biceps specialisation

Mardi
Reverse closegrip chins: 5 set x 5 reps
Concentration curls: 4 set x 12 reps
Hammer curls: 3 set x 10 reps

Vendredi
Reverse closegrip chins: 5 set x 5 reps
Dumbell preacher curls: 4 set x 12 reps
Hammer curls: 3 set x 10 reps