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TortueGeniale

Conseils et avis sur mon programme

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Bonjour a tous.
Cela fait 2 voir 3 semaines que je me suis mis à la musculation sérieusement, avant je pratiquais mais sans programme avec une alimentation degeulasse. 
Voila j'aimerais vois faire part de mon programme pour voir les differents changement que vous pouvez me conseiller ? Je fais 1m85 pour 70Kg. Je tiens a précisez que je m'entraine chez moi car je n'ai pas le temps d'aller a la salle malheureusement.. Je possède un banc DC, 2 halteres, des poids et un autre banc qui s'incline pour faire des abdos (pas tres grand).

Echauffement : Je cours sur tapis 10 min puis quelques étirements 

4x10a12 Développé couché (Pecs)
4x10a12 Rowing buste penché halteres (Dos)
4x10a12 Extension Triceps au dessus de la tête 
4x10a12 ou 2x20 Curl Rotation halteres (Biceps)
4x10a12 Rotation des epaules avec halteres (epaules)
Serie d'abdo jusqua echec. 

Voila, je tiens a rappeller que je peux m'investir dans du matériel si il le faut. 
Je penses que mon point faible sont mes bras car ils sont fins.. 

Merci d'avance  

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Salut ! :bye:

 

J'avoue qu'une présentation un peu plus approfondie serait le bienvenue.

Déjà, comme l'a dit Kawa, introduit le travail des jambes ; Squat, soulevé de terre, fentes, sont des exos que tu peux faire avec des haltères.

Je pense également qu'une barre de traction fais partie des bases du matériel.

A mon sens, tu ne devrai pas travailler tes abdos jusqu'à l'échec, d'autant plus qu'en musculation l'échec a son bon coter seulement si on en abuse pas. 4 séries de 15, voir 25 si t'es courageux ;), sont largement nécessaire. Ajouter à cela du gainage, 4x45secondes, serait intéressant pour renforcer tes muscles profonds.

 

En espérant t'avoir aider ! A bientôt.

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