Programme DeFranco "Built like a Badass"
WEEK1 / Day 1
(Sur 12 semaines 3 fois/semaine)
Prise de PR (A faire avant de débuter le programme)
Benchpress = 105Kg
Back Squat = 140 Kg
Chin Up = Todo
UPPER BODY WORKOUT
1. Bench Press: 72.5% x 8, 77.5% x 6, 82.5% x 4 or more
2. Flat DB Press: 2 x Max Reps using the same weight (Choose a weight that you can
get around 20-25 reps with on the 1st set.) (>2x15Kg)
3a. Seated Overhand Grip Cable Rows: 4x15 (2x 30Kg)
3b. Cable Triceps Pushdowns (straight bar): 4x15 (42Kg sur triple pouli)
4a. DB Shrugs (2 Sec Holds): 3x15 (2x27,5Kg)
4b. DB Lateral Raises: 3x15 (2x7,5Kg)
5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat) : 2 sets.
Perform 10 reps of each exercise. Rest 90 sec. b/t sets. (Barre de 30Kg uniquement à cause du grip en miette)
*ab = superset
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