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MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY<br />
Haut du corps + gainage:<br />
3 séries<br />
Legs high/hands high hold<br />
15 sec<br />
Inside curls<br />
10 reps (chaque côté)<br />
Reverse flys<br />
10 reps (chaque côté)<br />
Mountain climber<br />
30 sec<br />
Biceps et triceps<br />
BAR CURLS<br />
TRICEP PULL DOWNS<br />
BENCH DIPS<br />
Jambes + gainage: 3<br />
séries<br />
Mountain climber 20<br />
secondes<br />
Fentes avant<br />
10 reps de chaque côté<br />
Elbow plank 10 secondes<br />
Plank touchers 10 reps<br />
Plank climber<br />
10 reps<br />
Abdos<br />
DECLINE ABS<br />
20 reps<br />
CABLE CRUNCHES<br />
20 reps<br />
OBLIQUE CABLE PULL<br />
20 reps<br />
Full body + gainage: 3<br />
séries<br />
Push-ups<br />
10 reps<br />
Plank push-ups<br />
10 reps<br />
Arm circles forward<br />
20 reps<br />
Arm circles backwards<br />
20 reps<br />
Diagonal lunges<br />
10 reps<br />
Reverse leg raises<br />
10 reps<br />
Reverse leg raise climber<br />
10 reps<br />
High leg raises<br />
10 reps<br />
4
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