Difficulty

Session duration75 min

The charges are not indicated in order to let you the choice to adapt them according to the number of repetitions requested. (ex: if 10 repetitions are required, choose a weight that allows you to perform them)

This session increases mass gains in the thickness of the back. In addition to that, we will solicitate all the posterior chain of the body (glutes, ischios, fixators) as well as the deep abdominals thanks to the Dead lift. We will also do 1 insulation exercise for posterior deltoids in addition to the dead lift.

Finally we will do a reminder for the biceps, not to mention that these muscles will be solicited in most exercises in this session.

This program can be done minimum every 4 days to be able to recover correctly.

Do not forget the 5 minutes of joint warm-up which will be very important to realize before this session :

1- Dead lift : 

  • Increase the weight 20kg by 20kg until you reach your workload (2 to 6 reps) : 2 working sets and take and take 3 to 4' between each heavy sets

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