Séance pectoraux / biceps
6 Exercises
Required equipment
Weight disc
,
Olympic bar
,
Musculation bench
,
Dumbbell
,
Pull-up bar
,
Guided machines
,
Abdominal roller (Power Roller)
Main
Barbell bench press
Serie
1 : 8 repetitions
· Rest time 120s
Serie
2 : 8 repetitions
· Rest time 120s
Serie
3 : 8 repetitions
· Rest time 120s
Serie
4 : 8 repetitions
· Rest time 120s
Incline Dumbbell Press
Serie
1 : 10 repetitions
· Rest time 120s
Serie
2 : 10 repetitions
· Rest time 120s
Serie
3 : 10 repetitions
· Rest time 120s
Chin-Up
Serie
1 : 20 repetitions
· Rest time 120s
Serie
2 : 20 repetitions
· Rest time 120s
Serie
3 : 20 repetitions
· Rest time 120s
Biceps drag curl onbench
Serie
1 : 15 repetitions
· Rest time 150s
Serie
2 : 15 repetitions
· Rest time 150s
Serie
3 : 15 repetitions
· Rest time 150s
Serie
4 : 15 repetitions
· Rest time 150s
Preacher curl machine
Serie
1 : 15 repetitions
· Rest time 120s
Serie
2 : 15 repetitions
· Rest time 120s
Serie
3 : 15 repetitions
· Rest time 120s
Ab Crunch
Serie
1 : 100 repetitions
· Rest time 60s
Serie
2 : 100 repetitions
· Rest time 60s
Serie
3 : 100 repetitions
· Rest time 60s
This workout does not constitute a complete program.