Demhas
Active Member
Split biset 5 jours/7
5ON 2OFF
Day 1: Chest triceps
Échauffement burpees 10
Dvp halt incl 12(32)-10(36)-8(40)-10(32)
Biset1: 2 min recup
Dvp couché halt 12(32)-10(36)-8(40)
Écarté incl halt 10kg 10-10-10
Biset2: 2 min recup
Dips 12(10)-10(15)-8(20)
Écarté pec dec 85kg 10-10-10
Biset3: 2 min recup
Barre au front EZ 12(25)-10(30)-8(35)
Triceps poulie haute 30kg 10-10-10
Day 2: Cuisses mollets (1)
Échauffement burpees 10
Squat 12(80)-10(90)-8(100)-6(110)
Biset1: 2 min recup
Presse cuisses 15(140)-12(150)-10(160)
Leg extension 30kg 10-10-10
Biset2: 2 min recup
SDT jambes tendues 15(80)-12(90)-10(100)
Leg curl 30kg 10-10-10
Biset3:
Mollets presse 15(140)-12(150)-10(160)
Mollets smith machine 85kg 10-10-10
Day 3: dos biceps
Échauffement burpees 10
Tractions 12-10-8-6
biset1:2 min recup
Rowing buste penché 12(60)-10(65)-8(70)
Tirage vert prise serrée 60kg 10-10-10
Biset2: 2 min recup
Rowing halt 12(32)-10(34)-8(36)
Tirage vert bras tendus 30kg 10-10-10
Biset3: 2 min recup
Biceps prise marteau 12-10-8
Biceps machine 15kg 10-10-10
Day 4: épaules abdos
Échauffement burpees 10
Dvp militaire 12(55)-10(60)-8(65)-6(70)
Biset1: 2 min recup
Dvp halt 12(20)-10(22)-8(24)
Elev lat 7kg 10-10-10
Biset2: 2 min repos
Rowing menton barre 12(25)-10(30)-8(35)
Delt post poulie 10kg 10-10-10
Biset3: 2 min recup
Crunch 20-15-12
Planche lat 40 sec x 3
Day 5: cuisses mollets (2) rappel
Échauffement burpees 10
Front squat 12(50)-10(60)-8(70)-6(80)
Biset1: 2 min recup
Fentes classiques 50kg 10-10-10
Leg extension 30kg 10-10-10
Biset2: 2 min recup
Leg curl 15(20), 12(25), 10(30)
Ischio banc lomb 10-10-10
Biset3: 2 min recup
Mollets presse 15(140)-12(150)-10(160)
Mollets debout 15(85)-12(95)-10(105)