Francesco Schipani

Le Livre Secret De L'Entraînement Old School


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1

      Hyper-extensions 3 x 10

      Back squat 5 x 5

      Banc plat 5 x 5

      Soulevé de terre 5 x 5

      PHASE 2

      Hyper-extensions 3 – 4 x 10

      Front squat 5 x 5

      Back squat 5 x 5

      Banc plat 5 x 5

      Military press 5 x 5

      High pull 5 x 5

      Soulevé de terre 5 x 5

      Calf 5 x 25

      PHASE 3

      Hyper-extensions 4 x 10

      Front squat 5 x 5

      Back squat 5 x 5

      Military press 5 x 5

      Banc plat 5 x 5

      Rameur avec balancier et buste fléchi 5 x 5

      Soulevé de terre 5 x 3

      Overhead press avec balancier ou haltère

      (un bras à la fois) 5 x 5

      Curl avec balancier 5 x 5

      French press allongé 5 x 8

      Calf 5 x 25

      *Chaque phase durait 3 mois environ et, avant de commencer la suivante, Reg Park testait le maximum sur les soulèvements principaux et, après 4 jours de repos, il commençait la phase suivante ; chaque séance était exécutée 3 fois par semaine un jour sur deux.

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