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Programme musculation

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Bonjour à tous 

Je cherche un programme avec 6 sceances semaine sur 2 mois où à chaque sceance je travail plusieurs partie je crois que le nom est half body je ne suis pas sur 

Je ne peu pas faire de traction car il n'y a pas de barre pour les tractions dans ma salle et n'y de presse 

Merci d'avance pour vos réponses 

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    • Hello, je viens ici un peu pour avoir des conseilles pour une petite remise en forme après les fête AHAH^^ je voudrais perdre du gras un peu partout mais surtout au niveau poignet d'amour ventre et un peu me muscler en meme temps du coup. je voulais faire un programme style : lundi : musculation mardi : cardio mercredi : muscu jeudi : cardio vendredi : muscu samedi : repos : dimanche : repos Je voulais savoir aussi combien de temps faut-il courir ? si faut courir a jeun pour de meilleur résultat ? Quels groupe musculaire travailler ensemble ? je pensait travailler : pectoraux- biceps-triceps / abdos-épaule -dos et derniers les jambes merci à vous
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