Pour masse musculaire

Programme training pour masse musculaire
1 jour 2  jour 3jour 4jour 5 jour
Pectoraux 1.Developpe couche

5 x 10-12reps

2.Developpe incline

5×10-12 reps

3.Ecarte couche incline

5x 10-12 reps4.Ecarte couche

5x 10-12 reps

 Repos
Biceps 1.Curls barre

6x 10-12 reps

2.Curls alternes

6×10-12 reps

3.Curls alternes hammer 3×10-12 reps
Epaules 1.Developpe militaire cadre guide

5x 10-12 reps

2.Elevations laterales

5x 10-12 reps

3.Oiseau

5×10-12 reps

4.Shrug Barre (trapezius)

5x 12-15 reps
Triceps 1.Extension barre front

5×10-12 reps

2.Extension 1 Haltere nuque

5×10-12reps

3.Dips

5×10-12 reps
Dos  

1.Tranctions a la barre fixe

5x 10-12 reps

2.Rowing barre

5×10-12 reps

3.Rowing un Bras

5×10-12 reps

4.Tirage sol poulie basse 5×10-12 reps

5.Tirage nuque

5×10-12 reps
Cuisses 1.Leg extension

5×10-15 reps

2.Presse

5×10-15 reps

3.Squat

5×10 reps

4.Leg curl couche 5×10-15 reps

5.Mollets Debout

5×30 reps
Abdos crunchs

6 x max reps

 Gainage planche

5x 40 sec