Renforcement - Test charge maximale
préparation 2024-2025
complément
renforcement
haut du corps
test
échauffement (20’)
- (6’) elliptique
- (8’) rameur
- (6’) cycle 3×[squat / tractions australiennes / gainage en 0’30-0’10]
test (1h20)
| exercice | L | F |
|---|---|---|
| leg press | 120 | 140 |
| adductor | 20 | 35 |
| abductor | 30 | 40 |
| leg extension | 30 | 45 |
| leg curl | 25 | 35 |
| chest press | 35 | 50 |
| pectoral | 30 | 55 |
| vertical traction | 35 | 55 |
| bench press1 | 37.5 | 60 |
| lat machine (front wide) | 35 | 55 |
Notes de bas de page
bar 15 kg↩︎