Muscu LOWER
Muscu LOWER — Force
Phase foundation. 5x5 @ RPE 8 sur lift principal.
Durée cible : 50 min
Squat barre dos
5 × 5 · RPE 8 · repos 150s
| Série | Charge (kg) | Reps | RPE |
|---|---|---|---|
| #1 | |||
| #2 | |||
| #3 | |||
| #4 | |||
| #5 |
Romanian deadlift
4 × 6-8 · RPE 7 · repos 120s
| Série | Charge (kg) | Reps | RPE |
|---|---|---|---|
| #1 | |||
| #2 | |||
| #3 | |||
| #4 |
Bulgarian split squat
3 × 8-10 · RPE 7 · repos 90s
Halteres
| Série | Charge (kg) | Reps | RPE |
|---|---|---|---|
| #1 | |||
| #2 | |||
| #3 |
Mollets debout
4 × 12 · RPE 8 · repos 60s
| Série | Charge (kg) | Reps | RPE |
|---|---|---|---|
| #1 | |||
| #2 | |||
| #3 | |||
| #4 |
Gainage planche
3 × 45
45s gainage
| Série | Charge (kg) | Reps | RPE |
|---|---|---|---|
| #1 | |||
| #2 | |||
| #3 |
Terminer la séance
0 kg tonnageToutes les séries non remplies (Reps vide ou 0) seront ignorées. Tu peux saisir uniquement les exercices effectivement faits.
Plan : 10K sub-50 + Muscle Athlétique