Merk
membre approuvé
Quelqu'un dans ma salle m'a fourni un programme d'entrainement Off-Season.
Il prétends que ce training est celui que pratiquait un pro il y a quelques années.
-Qu'en pensez vous?
Day 1 – Chest and Biceps
• Incline barbell bench press – 2 warm up sets, then 3×8-12
• Bench press – 2×8-12
• Incline flyes – 2×8-12
• Cable crossovers – 1×15
• Seated dumbbell curls – 2 warm up sets, then 2×10
• Barbell curls – 2×10
• One-arm cable curls – 1×12 each arm
Day 2 – Legs
• Leg extensions – 1 warm up set, then 3×15
• Leg press – 2×12
• Squats – 1×15, then 1×10
• Lying leg curls – 3×10-15
• Good mornings – 2×10
• One-legged curls – 1×10 each leg
• Standing calf raises – 3×15
• Sitting calf raises – 2×15
Day 3 – Back and Rear Delts
• Dumbbell pullovers – 1 warm up set, then 2×10
• Close grip pull downs – 2×10
• Barbell rows – 2×10
• Seated one arm rows – 1×12 each arm
• Lying reverse flyes – 3×12
• One arm cable reverse flyes – 2×12 each arm
• Shrugs – 2×10
Day 4 – Shoulders, triceps and abs
• Front shoulder press machine – 1 warm up set, then 3×10-12
• Dumbbell side lateral raise – 2×10
• One arm cable lateral raise – 1×10 each arm
• Cable push downs – 1 warm up set, then 3×10-12
• French press – 2×10
• One arm cable push downs – 1×15 each arm
• Sit ups – 3×15-20
"Je n'ai pas pris soins de traduire le programme car en général les gens comprennent les termes anglais"; j'ignore quelle est sa source
Il prétends que ce training est celui que pratiquait un pro il y a quelques années.
-Qu'en pensez vous?
Day 1 – Chest and Biceps
• Incline barbell bench press – 2 warm up sets, then 3×8-12
• Bench press – 2×8-12
• Incline flyes – 2×8-12
• Cable crossovers – 1×15
• Seated dumbbell curls – 2 warm up sets, then 2×10
• Barbell curls – 2×10
• One-arm cable curls – 1×12 each arm
Day 2 – Legs
• Leg extensions – 1 warm up set, then 3×15
• Leg press – 2×12
• Squats – 1×15, then 1×10
• Lying leg curls – 3×10-15
• Good mornings – 2×10
• One-legged curls – 1×10 each leg
• Standing calf raises – 3×15
• Sitting calf raises – 2×15
Day 3 – Back and Rear Delts
• Dumbbell pullovers – 1 warm up set, then 2×10
• Close grip pull downs – 2×10
• Barbell rows – 2×10
• Seated one arm rows – 1×12 each arm
• Lying reverse flyes – 3×12
• One arm cable reverse flyes – 2×12 each arm
• Shrugs – 2×10
Day 4 – Shoulders, triceps and abs
• Front shoulder press machine – 1 warm up set, then 3×10-12
• Dumbbell side lateral raise – 2×10
• One arm cable lateral raise – 1×10 each arm
• Cable push downs – 1 warm up set, then 3×10-12
• French press – 2×10
• One arm cable push downs – 1×15 each arm
• Sit ups – 3×15-20
"Je n'ai pas pris soins de traduire le programme car en général les gens comprennent les termes anglais"; j'ignore quelle est sa source
