---
title: "Plan de musculation (Pyramides)"
url: https://www.cyber-neurones.org/2010/01/plan-de-musculation-pyramides/
date: 2010-01-26
modified: 2013-11-22
author: "Frederic"
description: "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..."
categories:
  - "Courses"
word_count: 177
---

# Plan de musculation (Pyramides)

**Lundi :  **

| Pectoral fly | 32 | 36 | 41 | 45 | 50 | 54 | 59 | 64 | 64 | 59 | 59 | 59 | |
| ------------ | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- |

[![](https://www.cyber-neurones.org/wp-content/uploads/2012/05/IMG_4042-224x300.jpg)](https://www.cyber-neurones.org/wp-content/uploads/2012/05/IMG_4042.jpg)

[http://www.musculaction.com/pectoraux-exercice-pecdeck.htm](http://www.musculaction.com/pectoraux-exercice-pecdeck.htm)

| Rotary tordu | 41 | 50 | 50 | 50 | | | | | | | | | |
| ------------ | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- |

[http://www.musculaction.com/abdominaux-exercice-9.htm](http://www.musculaction.com/abdominaux-exercice-9.htm)

| Abdo | x | x | x | x | | | | | | | | | |
| ---- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- |

[http://www.musculaction.com/abdos1.ht](http://www.musculaction.com/abdos1.htm)m

**Mardi : **

| Rowing menton | 20 | 20 | 20 | 20 | 20 | 20 | 20 | 20 | | | | | |
| ------------- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- |

[http://www.musculaction.com/epaule-exercice-4.htm](http://www.musculaction.com/epaule-exercice-4.htm)

| Lombaire | x | x | x | x | x | x | x | x | | | | | |
| -------- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- |

[http://www.musculaction.com/lombaires1.htm](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](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](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](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](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](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](http://www.musculaction.com/epaule-exercice-4.htm)

| Triceps | x | x | x | x | x | x | x | | | | | | |
| ------- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- |

[http://www.musculaction.com/triceps-exercice-4.htm](http://www.musculaction.com/triceps-exercice-4.htm)