Programme que j'effectue 2 fois/ an

[maxime232]

C'est tout simplement la routine 2003 de Mr Coleman.

Monday

Back

Deadlifts, 4 sets – 6-12 reps

Barbell rows, 3 sets – 10-12 reps

T-bar rows, 3 sets – 10 – 12 reps

One-arm dumbbell rows, 3 sets 10-12 reps

Biceps

Barbell curls, 4 sets -12 reps

Seated alternating dumbbell curls, 12 reps

Preacher curls, 12 reps

Cable curls, 12 reps

Shoulders

Military presses, 4 sets – 10-12 reps

Seated dumbbell press, 4 sets – 12 reps

(superset with)

Front dumbbell press, 4 sets – 12 reps

Tuesday

Legs

Squats, 5-6 sets – 2-12 reps

Leg presses, 4 sets – 12 reps

Lunges, 2 sets – 100 yards

Stiff-leg deadlifts, 3 sets – 12 reps

Seated hamstring curls, 3 sets – 12 reps

Wednesday

Chest

Bench press, 5 sets – 12 reps

Incline barbell press, 3 sets – 12 reps

Flat bench dumbbell press, 3 sets – 12 reps

Flat bench flyes, 4 sets – 12 reps

Triceps

Seated cambered-bar extensions, 3 sets – 12 reps

Seated dumbbell extensions, 4 sets – 12 reps

Close-grip bench press, 4 sets – 12 reps

Thursday

Back

Barbell rows, 5 sets – 10 – 12 reps

Low Pulley Rows, 4 sets – 10 – 12 reps

Lat machine pulldowns, 3 sets – 10 – 12 reps

Front lat pulldowns, 3 sets – 10 – 12 reps

Biceps

Incline alternating dumbbell curls, 4 sets – 12 reps

Machine curls, 3 sets – 12 reps

(superset with)

Standing cable curls, 4 sets – 12 reps

Shoulders

Seated dumbbell press, 4 sets – 12 reps

Front lateral dumbbell raises, 3 sets – 8 – 25 reps

Machine raises, 3 sets – 8 – 25 reps

Friday

Legs

Leg extensions, 4 sets – 30 reps

Front squats, 4 sets – 12 – 15 reps

Hack squats, 3 sets – 12 reps

Standing leg curls, 3 sets – 12 – 15 reps

Lying leg curls, 4 sets – 12 reps

Saturday

Chest

Incline dumbbell press, 4 sets – 12 reps

Decline barbell press, 3 sets – 12 reps

Incline dumbbell flyes, 3 sets – 12 reps

Decline dumbbell press, 3 sets – 12 reps

Triceps

Skullcrushers, 4 sets – 12 reps

(superset with)

Machine pressdown dips, 4 sets – 12 reps

(superset with)

Seated tricep extensions, 4 sets – 12 reps

Calves

Donkey raises, 4 sets – 12 reps

Seated raises, 4 sets – 12 reps

Sunday

Rest

Abs 3/ week

Low pulley, decline crunches 3 x 20

Bicycles 3 x 20 each side

Decline bench leg raises 3 x 20

Windshield wipers 3 x 10 each side

Plank/side plank combination 3 x 30 second each position