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Roshiras

Programme 3 séances semaines, prise de masse, souplesse, agilité

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Roshiras Nouveau membre

Roshiras

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Bonjour à tous !

Bon je ne savais pas trop quoi mettre en titre mais voila.

Je me présente, j'ai 24 ans et je fais 1m80 pour 73kg.

Je pratique la musculation depuis 1 ans à domicile avec haltères sans trop vraiment avoir une routine fixé, je navigue d'exo en exo, pour rester en forme.

J'aimerais (enfin) me construire une routine avec 3 séances par semaines avec des exercices haltère et PDC.

Mon but étant de prendre de la masse mais surtout de gagner en souplesse et utilisation de son corps.

Je souhaiterais donc intégrer à une routine musculation haltère, des exercices au PDC et à la barre de traction ainsi que des étirements pour la souplesse à long terme.

Mais je n'arrive pas à me créer une routine tellement il y a d'exercices possibles différents...

 

Je vais donc vous proposer un premier brouillon et je suis preneur de tout vos conseils (temps de récup,repos,etc)

 

JOUR 1 : Pectoraux + Biceps

Développé couché : 4x10

Écartés haltères : 4x10

Pompe : 4x20

 

Curl classique : 4x10

Curl marteau : 4x10

Traction supination : 4xmax

Abdos

 

 

JOUR 3 : Jambes + Épaules

Squat pdc : 4x20

Fentes pds : 4x20

 

Développé militaire : 4x10

Élévation latérale : 4x10

Élévation frontale : 4x10

Abdos

 

 

JOUR 5 : Dos + Triceps

Traction pronation large : 4xmax

Traction pronation sérré : 4xmax

Rowing : 4x10

Pullover : 4x10

 

Dips : 4x10

Kickback : 4x10

Abdos

 

 

JOUR 7 : Étirements/Cardio

 

Questions annexes : 

1. Peut on faire la séance cardio étirement pendant un jour OFF ? entre lundi et mercredi de training par exemple.

2. Puis-je faire des tractions/pompes/abdos tous les jours ? Ou cela nuit à la récupération musculaire ?

 

 

Merci pour vos réponses :)

 

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May Membre Olympien

May

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Bonjour ! Personnellement jour 1 je met traction en premier en superset  avec le DC et je remplace les pompes par des burpees. Jour 3 je remplace tout par épaulé jeté en 10 series effectives. Jour 5 je remplace pronation prise serré par traction supination + un entraînement pour effectuer des muscle-up. Pour les abdos tout les jours évite le jour des jambes, pompes et traction je pense que 3 fois par semaine c'est déjà pas mal. Cardio  et étirements en off je pense que c'est idéal, après c'est juste un avis. A voir avec le reste de la communauté. Pour les temps de repos mouvements poids de corps je pense 1mn15 c'est pas mal. Pour les mouvements polyarticulaires 2mn15 c'est pas mal aussi pour le repos essaye de casé 2jours consécutifs. @+

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Roshiras Nouveau membre

Roshiras

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Merci pour tout vos messages

En effet j'aimerais me concentrer sur les exo pdc et compléter avec les poids pour le volume musculaire.

Les étirements et cardio pendant les jours OFF je penses que c'est une bonne idée que je vais intégrer.

Au final voulant progresser au poids du corps majoritairement, c'est je pense une bonne idée d'intégrer à chaque training les tractions, pompes et dips étant des exercices de base.

Que dites vous de ce changement ? J'aimerais garder mes exo PDC a chaque séances pour progresser et avoir cette routine PDC à chaque training, sans devoir passer par un jour de training full jambe ou full bras.

 

Programme 3 séances + 1 séance full PDC

 

JOUR 1 : PDC + Pec + Biceps

Poids du corps :

Traction pronation large

Abdos

Pompe large

Dips

Pecs (Haltères)

Développé couché : 4x10

Écartés haltères : 4x10

Biceps (Haltères)

Curl classique : 4x10

Curl marteau : 4x10

 

 

JOUR 2 : REPOS, Cardio, Etirements

 

 

JOUR 3 : PDC + Jambes + Épaules

Poids du corps :

Traction pronation large

Abdos

Pompe large

Dips

Jambes

Squat pdc : 4x20

Fentes pdc : 4x20

Épaules (Haltères)

Développé militaire : 4x10

Élévation latérale : 4x10

 

 

JOUR 4 : REPOS, Cardio, Étirement

 

 

JOUR 5 : PDC + Dos + Triceps

Poids du corps :

Traction pronation large

Abdos

Pompe large

Dips

Dos (Haltères)

Rowing : 4x10

Triceps (Haltères)

Pullover : 4x10

Kickback : 4x10

 

 

 

JOUR 6 : REPAS, Cardio, Étirement

 

 

JOUR 7 : FULL PDC

Poids du corps :

Traction pronation large

Traction pronation sérré

Traction supination

Abdos

Pompe large

Pompe diamant

Dips

 

 

Questions : 

1. Cela ne fait pas trop d'exercices ? Faudra tester mais j'aimerais rester à 1h max par training.

J'aimerais quand même garder des exercices au PDC qui reviennent en routine à chaque training.

2. Les training PDC et le jour 1 des pec suffiront il a pouvoir prendre de la masse musculaire au niveau des pecs ? Idem bras avec seulement 2 exo haltères + exos PDC

3. Finir par les haltères avec des charges lourdes ne va t'il pas être difficile après tout les exo PDC d'avant ? Et surtout va t'il être efficace pour prendre de la masse ?

 

Merci pour votre aide :)

 

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