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Avis | Update sur mon programme, vous en pensez quoi?
Je mentraine sur un cycle de 4 jour, je fait le programme ci-dessous en boucle non-stop.
Day 1: 2h00m
BACK:
– 5×5 Barbell row 2W0D |
– 4x Lat pulldown machine 1W0D |
– 4x Close grip horizontal machine row 1W0D |
– 3x Cable pull-over 1W1D |
CHEST:
– 5×5 Barbell bench press 2W0D |
– 4x Machine incline press 1W0D |
– 3x Machine fly 1W1D |
Day 2: 2h00m
DELTS:
– 5×5 Standing overhead press 2W0D |
– 4x Pressure Lateral raise machine 1W4D |
– 3x Reverse machine fly 1W0D |
ARMS:
– 3x Dips Machine 1W0D |
– 3x Curl Machine 1W0D |
– 3x Cable triceps extension 1W1D |
Superset:
– 3x Hammer curl 0W0D |
– 3x Sulek curl 0W0D |
Day 3: 2h00m
LEGS:
Cycle 1 (Quads):
– 5×5 Barbell back squat 2W0D |
– 4x V-squat 1W0D |
– 3x Leg Extension 1W0D |
Cycle 2 (Hamstrings):
– 5×5 Barbell Deadlift 2W0D |
– 4x Romanian Deadlift 1W0D |
– 3x Seated Leg curl 1W0D |
Core:
– 4x Cable crunch 1W0D |
– 4x Jefferson Curl 1W0D |
Day 4: 1h00m
CARDIO:
– 400 Calories
REST:
Warmup set: 1min | Isolation: 2min | Compound: 3min | 5×5: 1min30, 3min, 4min30, 6min
W=warmupset | D=dropset | First set always taken to failure
5×5: Increase weight each set, if last set reaches 5 reps then add 5 pounds total for all sets next session.
-Upper body: 10 pounds increase each set
-Lower body: 20 pounds increase each set
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