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)
Intense session composed of several circuits of 2 to 3 exercises to work the entire upper posterior chain as well as the abs belt. We will start with abs work because they will serve as additional joint warm-up.
Secondly, we will work back in its entirety by integrating all types of exercices (width, thickness, stretching, sheating (dumbbell rowing)) as well as the lower back isolation.
The rear delts and traps will also be sought.
This program can be carried out at least every 4 days to be able to have time to recover proprely.
Abs circuit :
1- 1 Leg raises : 15-20 reps
1- 2 Mountain climber : 30-40 reps
1- 3 Specific lateral plank : 20 rotations of each side
- Repeat this circuit 3 to 4 time without break