PLAN D ENTRAÎNEMENT JOUR 1 SEM. EXERCISES RÉPÉTITIONS CYNÉTIK REPOS NOTES. Warm up 1-5 Tread mills 1 x 10 min. THERMO None

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1 JOUR 1 SEM. EXERCISES RÉPÉTITIONS CYNÉTIK REPOS NOTES Warm up 1-5 Tread mills 1 x 10 min. THERMO None Triceps 1-5 Close grip push down 3 x 20 Clipping sec. (PL) Seated over head extension U-bar 1 x 12 / 3 x 5-7 DecaPower 2 min. Rope pull on cradle bench 3 x sec. s.s. Dips 3 x 12 Ctrl 30 sec. s.s. Single Kick back D.B. 2 x 20 Clipping Non-Stop Biceps 1-5 Standing D.B. curl midline hammer 3 x 10 1½ sec. Scott curl B.B. (Z-bar) 3 x 6-8 Power 90 sec. Preacher curl B.B. (Z-bar) 3 x Standing U bar curl 3 x 8-10 Power Seated concentred cable curl 2-3 x Agress 30 sec. Calves 1-5 Incline calves raise 20 / 5 x Clipping 15 sec. t.s. Leg press calves raise 20 / 5 x Clipping 15 sec. t.s. Rotary calves raise 20 / 5 x Clipping 60 sec. t.s. In this programme, follow the breaks, you must find your the pulse between LUNDI MARDI MERCREDI JEUDI VENDREDI SAMEDI DIMANCHE ON ON OFF ON ON OFF ON Page 1 de 5

2 JOUR 2 SEM. EXERCISES RÉPÉTITIONS CYNÉTIK REPOS NOTES Hamstrings 1 Seated leg curl 4 x 3-5 MegaPower 3 min. MegaPower (fast switch b) 2 4 x min. DecaPower (fast switch a) x 8-12 / Power 60/90 sec. Hypertrophy 5 4 x Agress sec. Pump Quads 1 Leg extension 4 x 3-5 MegaPower 3 min. MegaPower (fast switch b) 2 4 x min. DecaPower (fast switch a) x 8-12 / Power 60/90 sec. Hypertrophy 5 4 x Agress sec. Pump 1 Hack squat 4 x 3-5 MegaPower 4 min. MegaPower (fast switch b) 2 4 x min. DecaPower (fast switch a) x 8-12 / Power 60/90 sec. Hypertrophy 5 4 x Agress sec. Pump 1 Leg press (power feet)*** 6 x 5 MegaPower 3 min. MegaPower (fast switch b) 2 *** 6 x min. DecaPower (fast switch a) 3-4 (Low ducky)*** 6 x 8-12 / Power 60/90 sec. Hypertrophy 5 *** 6 x Agress sec. Pump Hamstrings 1-4 Lying leg curl D.B. 3 x 10 Power 75 sec. 5 3 x 6 DecaPower 2 min. Page 2 de 5

3 JOUR 3 SEM. EXERCISES RÉPÉTITIONS CYNÉTIK REPOS NOTES Back 1 Power Bent over B.B. row (Dorian Yates 70 deg) 5 x 3-5 MegaPower 4 min. DecaPower (fast switch b) 1 Lat pull down (close grip) 5 x 3-5 MegaPower 4 min. DecaPower (fast switch b) 1 Seated row (close grip) 5 x 3-5 MegaPower 4 min. DecaPower (fast switch b) 1-4 Counterweight machine pull ups 3 x 12 Power 75 sec. 5 Lat pull down front 3 x 6 DecaPower 2 min. Rear delt 1-5 Incline bent over lateral raise D.B. 8-15/8-12/8-10/8-8 Dropset Rear delt low pully (on seated row) 4 x 12 Intens sec. s.s. Rear delt machine (progressive charge in action) 4 x FIX 75 sec. s.s. Up load the weight every 4 reps Page 3 de 5

4 JOUR 4 SEM. EXERCISES RÉPÉTITIONS CYNÉTIK REPOS NOTES Chest 1 Bench press 5 x 3-5 MegaPower 4 min. DecaPower (fast switch b) 1 Low incline D.B. press 5 x 3-5 MegaPower 4 min. DecaPower (fast switch b) 1 Incline Power fly 5 x 3-5 MegaPower 4 min. DecaPower (fast switch b) 1-5 Seated press machine Atlantis 3 x 12 Power 75 sec. Fly machine 2 x 30 Krank Calves 1-5 Standing calves raise 2 x 20 / 5 x Power 45 sec. Leg press calves raise 3 x 10**10**amrap Agress (** = 10 sec. break out) 2 x Dropset (drop three times) Page 4 de 5

5 JOUR 5 SEM. EXERCISES RÉPÉTITIONS CYNÉTIK REPOS NOTES Shoulders 1 Seated B.B. Press to front 5 x 3-5 MegaPower 4 min. DecaPower (fast switch b) 1 Front raise cable 5 x 3-5 MegaPower 4 min. DecaPower (fast switch b) 1 Standing lateral raise D.B. 5 x 3-5 MegaPower 4 min. DecaPower (fast switch b) 1-5 Cuban press B.B. (hellbiggo s style) 3 x 12 Power 75 sec. All thigh 1-5 Hack squat 4 x 12 Agress 90 sec. Lying leg curl 4 x sec. Page 5 de 5

6 Abreviation Explication Abreviation Explication Abreviation Explication CCTK Concentrique Flat 0 deg Cut off head motion Passe la barre au dessus de la tête s.s. Supersets Ultra Low incline 10 deg Clauster Pause de 10 sec. et reprendre t.s. Trisets Low incline 15 deg FIX Isometric, tenir sa contraction g.s. Giantsets Incline 30 deg Full stretch Mouvement en amplitude maximal THERMO Avoir chaud Super incline 45 deg ½ FIX tenir sa contraction et ensuite, go Target Cibler Eccentric, retenir half moon motion De l extérieur vers l intérieur, millieu poitrine Clipping Contraction intens Pause, arrêt, contraction HOB Heels on blocs(talon sur bloc) PL Progressive Load Pousser, traction Incisive Plutôt intolérable V-motion Ouverture en v Exploz Explosion Krank Faire monter le sang très vite WYR When your ready Ignition Allumage technique Hellburn Agression thermal Agress Anhilation musculaire Power Force AMRAP As many rep as possible Deca Power Force accentué MR Minimum rest Mega Power Force extrême DC Bas Double contraction en bas ½ Power Force médiante DCHaut Double contraction en haut SM Smith machine Peak Arrêt au millieu