---
title: "Plan musculation (Endurance)"
url: https://www.cyber-neurones.org/2012/01/plan-musculation-endurance/
date: 2012-01-10
modified: 2012-05-29
author: "Frederic"
description: "Jours n°1 : Tirage sol : 39 kg (10 rep. x10) : Rowing menton : 10 kg (10 rep x 10) Cet exercice de musculation sollicite les muscles des épaules et..."
categories:
  - "Courses"
word_count: 208
---

# Plan musculation (Endurance)

**Jours n°1 :**

- Tirage sol : 39 kg (10 rep. x10) :

[![](https://www.cyber-neurones.org/wp-content/uploads/2012/01/IMG_4056-224x300.jpg)](https://www.cyber-neurones.org/wp-content/uploads/2012/01/IMG_4056.jpg)

- Rowing menton : 10 kg (10 rep x 10) *Cet exercice de musculation sollicite les muscles des épaules et indirectement les trapèzes.*

[![](https://www.cyber-neurones.org/wp-content/uploads/2012/01/IMG_4049-224x300.jpg)](https://www.cyber-neurones.org/wp-content/uploads/2012/01/IMG_4049.jpg)

- Biceps : 8 kg (10 rep x 10)

[![](https://www.cyber-neurones.org/wp-content/uploads/2012/01/IMG_4058-224x300.jpg)](https://www.cyber-neurones.org/wp-content/uploads/2012/01/IMG_4058.jpg)

 

**Jours n°2 :**

- Diverging seated row : 36 kg : 10 rep x10.

[![](https://www.cyber-neurones.org/wp-content/uploads/2012/05/IMG_4047-224x300.jpg)](https://www.cyber-neurones.org/wp-content/uploads/2012/05/IMG_4047.jpg)

- Pec fly : 66 kg : 10 rep x10.

[![](https://www.cyber-neurones.org/wp-content/uploads/2012/05/IMG_4048-224x300.jpg)](https://www.cyber-neurones.org/wp-content/uploads/2012/05/IMG_4048.jpg)

- Abdo.

[![](https://www.cyber-neurones.org/wp-content/uploads/2012/05/IMG_4043-224x300.jpg)](https://www.cyber-neurones.org/wp-content/uploads/2012/05/IMG_4043.jpg)

**Jours n°3 :**

- Converting shoulder press : 23 kg : 10 rep x10.

[![](https://www.cyber-neurones.org/wp-content/uploads/2012/05/IMG_4040-224x300.jpg)](https://www.cyber-neurones.org/wp-content/uploads/2012/05/IMG_4040.jpg)

- Lat pull : 39 kg : 12 rep x10.

[![](https://www.cyber-neurones.org/wp-content/uploads/2012/05/IMG_4046-224x300.jpg)](https://www.cyber-neurones.org/wp-content/uploads/2012/05/IMG_4046.jpg)

- Triceps : 18 kg : 10 rep x10.

[![](https://www.cyber-neurones.org/wp-content/uploads/2012/05/IMG_4055-224x300.jpg)](https://www.cyber-neurones.org/wp-content/uploads/2012/05/IMG_4055.jpg)

**Jours n°4 :**

- Converging chest press : 39 kg : 11 rep x10.

[![](https://www.cyber-neurones.org/wp-content/uploads/2012/01/IMG_40501-224x300.jpg)](https://www.cyber-neurones.org/wp-content/uploads/2012/01/IMG_40501.jpg)

- Epaules : 9kg : 8 rep x 8 : **Elévations latérales **: *"Cela sollicite surtout le faisceau latéral du deltoïde mais aussi indirectement les trapèzes surtout si on monte les bras plus haut que l’horizontal."*

[![](https://www.cyber-neurones.org/wp-content/uploads/2012/01/IMG_4051-224x300.jpg)](https://www.cyber-neurones.org/wp-content/uploads/2012/01/IMG_4051.jpg)

- Abdo & Lombaire.

[![](https://www.cyber-neurones.org/wp-content/uploads/2012/01/IMG_4052-224x300.jpg)](https://www.cyber-neurones.org/wp-content/uploads/2012/01/IMG_4052.jpg)

**Jours n°5 :**

- Pectoral Fly : 50 kg : 10 rep x10.

[![](https://www.cyber-neurones.org/wp-content/uploads/2012/05/IMG_40421-224x300.jpg)](https://www.cyber-neurones.org/wp-content/uploads/2012/05/IMG_40421.jpg)

- Rotary tordons : 41 kg (10 rep x 10) Abdo oblique

[![](https://www.cyber-neurones.org/wp-content/uploads/2012/01/IMG_4045-224x300.jpg)](https://www.cyber-neurones.org/wp-content/uploads/2012/01/IMG_4045.jpg)

- Rear delt : 39 kg (10 rep x 10)

[![](https://www.cyber-neurones.org/wp-content/uploads/2012/01/IMG_4048-224x300.jpg)](https://www.cyber-neurones.org/wp-content/uploads/2012/01/IMG_4048.jpg)

**OPTION pour allonger les séances à la fin:**

- Dips : 45 kg (10 rep x 10) : *"Cela sollicite les pectoraux, le deltoïde antérieur, les triceps, le dos (grand dorsal), trapèzes, abdominaux." *

[![](https://www.cyber-neurones.org/wp-content/uploads/2012/01/IMG_4059-224x300.jpg)](https://www.cyber-neurones.org/wp-content/uploads/2012/01/IMG_4059.jpg)

**NE PAS FAIRE :**

[![](https://www.cyber-neurones.org/wp-content/uploads/2012/01/IMG_4057-224x300.jpg)](https://www.cyber-neurones.org/wp-content/uploads/2012/01/IMG_4057.jpg)

[![](https://www.cyber-neurones.org/wp-content/uploads/2012/01/IMG_4054-224x300.jpg)](https://www.cyber-neurones.org/wp-content/uploads/2012/01/IMG_4054.jpg)

[![](https://www.cyber-neurones.org/wp-content/uploads/2012/01/IMG_4053-224x300.jpg)](https://www.cyber-neurones.org/wp-content/uploads/2012/01/IMG_4053.jpg)

[![](https://www.cyber-neurones.org/wp-content/uploads/2012/01/IMG_4044-224x300.jpg)](https://www.cyber-neurones.org/wp-content/uploads/2012/01/IMG_4044.jpg)