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Thibarmy - Program 3 - Fat Loss / Body Composition

Auteur: Christian Thibaudeau
Niveau: non renseigné
Série: non renseigné
Type: Modèle du corpus
Fichier source: non renseigné

Phase 1

INTROSplit hebdo : Lundi Whole Body #1, Mardi Energy Systems Work (Power), Mercredi Whole Body #2, Vendredi Whole Body #3, Samedi Energy Systems Work (Capacity).

Lundi - Whole Body #1

Cardio

Cardio · cardio

Back Squat

Squat · squat

DB Bench Press

Developpe couche · poussee horizontale

Romanian Deadlift

Souleve de terre · charniere

DB Shoulder Press

Developpe epaules · poussee verticale

Hack Squat Machine

Squat · squat

Bent Over Barbell Row

Rowing · tirage horizontal

Mardi - Energy Systems Work (Power)

Cardio

Cardio · cardio

Rowing Ergometer

Cardio · cardio

Stationary Bike With Resistance

Cardio · cardio

Dumbbell Thruster

Thruster · poussee verticale

Cardio

Cardio · cardio

Mercredi - Whole Body #2

Cardio

Cardio · cardio

Power Clean From Hang3 séries · repos 45 s

Epaule (clean) · charniere

Romanian Deadlift3 séries · repos 120 s

Souleve de terre · charniere

Medicine Ball Throw From Chest3 séries · repos 45 s

Lancer medecine ball · autre

Bench Press3 séries · repos 120 s

Developpe couche · poussee horizontale

Stationary Bike With Resistance3 séries · repos 45 s

Cardio · cardio

Walking Lunges3 séries · repos 120 s

Fente · fente

Vendredi - Whole Body #3

Cardio

Cardio · cardio

Machine Hack Squat3 séries · repos 90 s

Squat · squat

Lying Leg Curl3 séries · repos 90 s

Leg curl · isolation

Bench Press3 séries · repos 90 s

Developpe couche · poussee horizontale

Pec Deck Machine3 séries · repos 90 s

Ecarte · isolation

Seated Row (Machine or Pulley)3 séries · repos 90 s

Smith Machine Shoulder Press3 séries · repos 90 s

Developpe epaules · poussee verticale

Samedi - Energy Systems Work (Capacity)

Cardio

Cardio · cardio

Abs Shredder 1 : Rowing Ergometer + Swiss Ball Crunches

Abs Shredder 2 : Stationary Bike With Resistance + Cable Crunches

Abs Shredder 3 : Prowler Pushing or Elliptical Trainer + Serratus Crunches

Cardio

Cardio · cardio

Phase 2

ACCSplit hebdo : Lundi Whole Body #1, Mardi Energy Systems Work (Power), Mercredi Whole Body #2, Vendredi Whole Body #3, Samedi Energy Systems Work (Capacity).

Lundi - Whole Body #1

Cardio

Cardio · cardio

Back Squat4 séries · repos 60 s

Squat · squat

DB Bench Press4 séries · repos 60 s

Developpe couche · poussee horizontale

Romanian Deadlift4 séries · repos 60 s

Souleve de terre · charniere

DB Shoulder Press4 séries · repos 60 s

Developpe epaules · poussee verticale

Hack Squat Machine4 séries · repos 60 s

Squat · squat

Bent Over Barbell Row4 séries · repos 60 s

Rowing · tirage horizontal

Mardi - Energy Systems Work (Power)

Cardio

Cardio · cardio

Rowing Ergometer

Cardio · cardio

Stationary Bike With Resistance

Cardio · cardio

Battle Ropes (Both Arms)

Cardio

Cardio · cardio

Mercredi - Whole Body #2

Cardio

Cardio · cardio

Power Clean From Hang3 séries · repos 120 s

Epaule (clean) · charniere

Front Squat3 séries · repos 120 s

Squat · squat

Bench Press3 séries · repos 120 s

Developpe couche · poussee horizontale

Bent Over Barbell Row3 séries · repos 120 s

Rowing · tirage horizontal

Prowler Pushing or Stationary Bike With Resistancerepos 90 s

Prowler · cardio

Vendredi - Whole Body #3

Cardio

Cardio · cardio

Machine Hack Squat3 séries · repos 90 s

Squat · squat

Lying Leg Curl3 séries · repos 90 s

Leg curl · isolation

Bench Press3 séries · repos 90 s

Developpe couche · poussee horizontale

Pec Deck Machine3 séries · repos 90 s

Ecarte · isolation

Seated Row (Machine or Pulley)3 séries · repos 90 s

Smith Machine Shoulder Press3 séries · repos 90 s

Developpe epaules · poussee verticale

Samedi - Energy Systems Work (Capacity)

Cardio

Cardio · cardio

Abs Shredder 1 : Rowing Ergometer + Swiss Ball Crunches

Cardio

Cardio · cardio

Abs Shredder 2 : Stationary Bike With Resistance + Cable Crunches

Abs Shredder 3 : Prowler Pushing or Elliptical Trainer + Serratus Crunches

Cardio

Cardio · cardio

Phase 3

INTSplit hebdo : Lundi Whole Body #1, Mardi Energy Systems Work (Power), Mercredi Whole Body #2, Vendredi Whole Body #3, Samedi Energy Systems Work (Capacity).

Lundi - Whole Body #1

Cardio

Cardio · cardio

Back Squat4 séries · repos 60 s

Squat · squat

DB Bench Press4 séries · repos 60 s

Developpe couche · poussee horizontale

Romanian Deadlift4 séries · repos 60 s

Souleve de terre · charniere

DB Shoulder Press4 séries · repos 60 s

Developpe epaules · poussee verticale

Hack Squat Machine4 séries · repos 60 s

Squat · squat

Bent Over Barbell Row4 séries · repos 60 s

Rowing · tirage horizontal

Mardi - Energy Systems Work (Power)

Cardio

Cardio · cardio

Rowing Ergometer

Cardio · cardio

Stationary Bike With Resistance

Cardio · cardio

KB Swings

Kettlebell swing · charniere

Cardio

Cardio · cardio

Mercredi - Whole Body #2

Cardio

Cardio · cardio

Power Clean From Hang3 séries · repos 180 s

Epaule (clean) · charniere

Front Squat3 séries · repos 180 s

Squat · squat

Bench Press3 séries · repos 180 s

Developpe couche · poussee horizontale

Bent Over Barbell Row3 séries · repos 120 s

Rowing · tirage horizontal

Prowler Pushing or Stationary Bike With Resistancerepos 90 s

Prowler · cardio

Vendredi - Whole Body #3

Cardio

Cardio · cardio

Machine Hack Squat3 séries · repos 90 s

Squat · squat

Lying Leg Curl3 séries · repos 90 s

Leg curl · isolation

Bench Press3 séries · repos 90 s

Developpe couche · poussee horizontale

Pec Deck Machine3 séries · repos 90 s

Ecarte · isolation

Seated Row (Machine or Pulley)3 séries · repos 90 s

Smith Machine Shoulder Press3 séries · repos 90 s

Developpe epaules · poussee verticale

Samedi - Energy Systems Work (Capacity)

Cardio

Cardio · cardio

Abs Shredder 1 : Rowing Ergometer + Swiss Ball Crunches

Abs Shredder 2 : KB Swings + Cable Crunches

Abs Shredder 3 : Battle Ropes (Two Arms) + Serratus Crunches

Cardio

Cardio · cardio