Lundi :
| Pectoral fly | 32 | 36 | 41 | 45 | 50 | 54 | 59 | 64 | 64 | 59 | 59 | 59 |
http://www.musculaction.com/pectoraux-exercice-pecdeck.htm
| Rotary tordu | 41 | 50 | 50 | 50 |
http://www.musculaction.com/abdominaux-exercice-9.htm
| Abdo | x | x | x | x |
http://www.musculaction.com/abdos1.htm
Mardi :
| Rowing menton | 20 | 20 | 20 | 20 | 20 | 20 | 20 | 20 |
http://www.musculaction.com/epaule-exercice-4.htm
| Lombaire | x | x | x | x | x | x | x | x |
http://www.musculaction.com/lombaires1.htm
| Epaule | 14 | 14 | 14 | 14 |
Mercredi :
| Pec fly | 59 | 66 | 73 | 79 | 86 | 93 | 100 | 100 | 86 | 73 | 59 |
| Abdo | 54 | 54 | 54 | 54 |
| Biceps | 8 | 10 | 12 | 10 | 10 | 10 |
http://www.musculaction.com/biceps-exercice-4.htm
Jeudi :
| Dos tirage sol | 45 | 52 | 59 | 66 | 73 | 79 | 66 | 66 | 59 | 59 |
http://www.musculaction.com/dos-exercice-8.htm
| Dos | 39 | 45 | 52 | 59 | 52 | 52 | 52 | 52 | 39 | 39 | 39 | 39 |
http://www.musculaction.com/dos-exercice-3.htm
Vendredi :
Midi
| Converging chest press | 39 | 45 | 52 | 59 | 66 | 66 | 66 | 59 | 59 | 52 | 52 | 52 |
| Dip assist | 50 | 45 | 41 | 36 | 36 | 36 | 36 |
http://www.musculaction.com/pectoraux-exercice-7.htm
Option longue séance :
| Pull over | x | x | x | x |
http://www.musculaction.com/pectoraux-exercice-8.htm
Soir :
| Rowing menton | 20 | 20 | 20 | 20 | 20 | 20 |
http://www.musculaction.com/epaule-exercice-4.htm
| Triceps | x | x | x | x | x | x | x |