mon entrainement sur 8 semaines

[papy gilou]

bonjour: j'ai 60 ans je pratique depuis 2 ans je mesure 1.57 pour 83 kg voici mon programme et mon évolution sur 8 semaines après quoi j' ai changé de programme dite moi ce que vous en pensé merci j'accepte même les critiqmuscles exercices charge reps charge reps charge reps charge reps charge reps pose poids total
pecs developpe couche 50 8 60 8 70 8 80 8 50 30 90 3580 S 2 3430
3mn
pecs developpe halter 25 12 22.5 12 20 12 90 810 810
3mn
pecs pecs deck 100 12 100 12 100 12 3600 3600
superset 90 total programme de base
pecs pull over 30 12 30 12 35 12 1245 1080
3mn 456 pecs
triceps barre au frond 38 8 38 8 38 8 38 8 75 1216 1056
3mn
triceps ext poulie haute corde 45 12 45 12 45 45 45 12 90 2160 2160


seance total 12611 12136

muscles exercices charge reps charge reps charge reps charge reps charge max pose poids total pose poids total
S 2
dos souleve de terre 60 8 60 8 60 8 60 8 90 1440 1200
3mn
dos tirrage horizontal 52 12 52 12 52 12 52 12 90 1872 1800
3mn
dos tirrage vertical av 45 12 45 12 45 12 45 12 2160 dos 2400
super set 0
dos tirrage vertical nuque 45 12 45 12 45 12 45 12 2160 2400
3mn -328
biceps curls barre ez 33 8 33 8 33 8 33 8 75 1056 1216
3mn
biceps curls alterné 10 12 10 12 10 12 10 12 90 480 480

total séance 9168 9496

muscles exercices charge reps charge reps charge reps charge reps charge max pose poids total
S 2
jambes squat 35 8 40 8 50 8 90 1000 480
3mn
jambes presse 70 12 70 12 70 12 70 12 90 5640 1800
3mn
jambes leg extention 43 12 43 12 43 12 43 12 2064 jambe 2064
superset 0
jambes leg curl 36 12 36 12 36 12 36 12 1728 2682 1728
3mn
mollets mollets assis 30 12 30 12 30 12 30 12 60 1800 990
3mn
epaules devel milit machine 36 8 36 8 36 8 36 8 90 1152 1216
3mn
epaules elevation laterale 7 12 7 12 7 12 7 12 90 336 480
progression 2823 kg total semaine 33219 kg total seance 13720 8758
total semaine 30390
muscles exercices charge reps charge reps charge reps charge reps charge max pose S 3

pecs développé couché 50 8 60 8 70 8 80 8 50 30 90 3580
3mn
pecs développé incliné halte 25 12 22.5 12 20 12 20 12 90 1030
3mn
pecs pecs deck 100 12 100 12 100 12 100 12 4800
superset 0
pecs pull over 35 12 35 12 35 12 35 12 1665
3mn 2885
triceps extension barre front 38 8 38 12 38 12 38 12 38 15 75 1786

triceps extension poulie haute 45 12 45 12 45 12 45 12 90 2160
corde
total seance 15021

muscles exercices charge reps reps charge reps charge reps charge reps charge max pose poids total
S 3
dos souleve de terre 70 8 70 8 70 8 70 8 90 2240

dos tirrage horizontal 52 12 52 12 52 12 52 12 90 2496

dos tirrage vertical av 45 12 45 12 45 12 45 12 2160
superset 0
dos tirrage vertical nuque 45 12 45 12 45 12 45 12 2160 1096

biceps curls barre ez 33 8 33 8 33 8 33 8 75 1056

biceps curls alterné 10 12 10 12 10 12 10 12 90 480

total seance 10592

muscles exercices charge reps charge reps charge reps charge reps charge max pose poids total
S 3
jambes squats 40 8 40 8 40 8 8 90 1260

jambes presse 70 12 70 12 70 12 70 12 90 5640

jambes leg extention 43 12 43 12 43 12 43 12 2064
superset 0
jambes leg curl 36 12 36 12 36 12 36 12 1728
-700
mollet mollets assis 30 15 30 15 30 15 30 15 90 1800

épaules développé militaire 36 8 36 8 36 8 36 8 90 1440

épaules élévations latérales 7 12 7 12 7 12 7 12 90 336

pogression 6245 kg total semaine 36641 total seance 14268

muscles exercices charge reps charge reps charge reps charge reps charge max pose poids total
pecs developpe couche 50 8 60 8 70 8 80 8 90 3580 S 4
3mn
pecs developpe halter 27.5 12 25 12 22.5 12 20 12 90 1360
3mn
pecs pecs deck 100 12 100 12 100 12 100 12 4800
superset 90 447
pecs pull over 35 12 35 12 35 12 35 12 1665
3mn
triceps barre au frond 38 8 38 8 38 8 38 8 75 1786
3mn
triceps ext poulie haute corde 45 12 45 12 45 45 45 12 90 2307

seance total 15498

muscles exercices charge reps charge reps charge reps charge reps charge max pose poids total pose poids total
S 4
dos souleve de terre 50 8 60 8 70 8 80 8 90 2080
3mn
dos tirrage horizontal 59 12 59 12 59 12 59 12 90 2832
3mn
dos tirrage vertical av 45 12 45 12 45 12 45 12
super set 0 4320 336
dos tirrage vertical nuque 45 12 45 12 45 12 45 12
3mn
biceps curls barre ez 33 8 33 8 33 8 33 8 75 1056
3mn
biceps curls alterné 10 12 10 12 10 12 10 12 90 480

seance total 10768

muscles exercices charge reps charge reps charge reps charge reps charge max pose poids total
S4
jambes squat 50 8 50 8 50 8 50 8 35 30 90 2650
3mn
jambes presse 70 12 70 12 70 12 70 12 90 5640
3mn
jambes leg extention 43 12 43 12 36 12 36 12 1896
superset 0
jambes leg curl 36 12 36 12 29 12 29 12 1560
3mn
mollets mollets assis 30 12 30 12 30 12 30 12 60 1800
3mn
epaules devel milit machine 36 8 36 8 36 8 36 8 90 1152
3mn
epaules elevation laterale 7 12 7 12 7 12 7 12 90 336
progression 8430 kg total semaine 38820 kg seance total 15034

muscles exercices charge reps charge reps charge reps charge reps charge max pose poids total charge reps charge max pose poids total
S 5
dos souleve de terre 60 8 70 8 80 8 80 8 90 2480
3mn
dos tirrage horizontal 59 12 59 12 59 12 59 12 90 2832
3mn
dos tirrage vertical av 45 12 45 12 45 12 45 12 2160
super set 0 320
dos tirrage vertical nuque 45 12 45 12 45 12 45 12 2160
3mn
biceps curls barre ez 33 8 33 8 33 8 33 8 75 1056
3mn
biceps curls alterné 10 12 10 12 10 12 10 12 90 480

progression seance 320 kg seance total 11168

muscles exercices charge reps charge reps charge reps charge reps charge max pose poids total
pecs developpe couche 50 8 60 8 70 8 80 8 50 30 90 3580 S 5
3mn
pecs developpe halter 25 12 22,5 12 20 12 20 12 90 1030
3mn
pecs pecs deck 100 12 100 12 100 12 100 12 4800 -55
superset 90
pecs pull over 30 12 30 12 30 12 30 12 1440
3mn
triceps barre au frond 38 8 38 8 38 8 38 8 75 1216
3mn
triceps ext poulie haute corde 45 12 45 12 45 45 45 12 90 2160

seance total 14226

muscles exercices charge reps charge reps charge reps charge reps charge max pose poids total
S 5
jambes squat 0 8 0 8 0 8 0 8 0 90 0
REPOS REPOS REPOS 3mn
jambes presse 0 12 0 12 0 12 0 12 90 0
REPOS REPOS REPOS 3mn
jambes leg extention 0 12 0 12 0 12 0 12 0
superset REPOS REPOS REPOS 0 REPOS
jambes leg curl 0 12 0 12 0 12 0 12 0
REPOS REPOS REPOS 3mn
mollets mollets assis 0 12 0 12 0 12 0 12 60 0
REPOS REPOS REPOS 3mn
epaules devel milit machine 0 8 0 8 0 8 0 8 90 0
REPOS REPOS REPOS 3mn
epaules elevation laterale 0 12 0 12 0 12 0 12 90 0
progresion semaine 265 kg seance total 0

muscles exercices charge reps charge reps charge reps charge reps charge max pose poids total charge reps charge max pose poids total
S 6
dos souleve de terre 60 8 70 8 80 8 90 8 90 2400
3mn
dos tirrage horizontal 59 12 61,3 12 61,3 12 66 12 90 2981
3mn
dos tirrage vertical av 45 12 45 12 45 12 45 12 2160 69+
super set 0 dos
dos tirrage vertical nuque 45 12 12 45 12 45 12 2160
3mn
biceps curls barre ez 0 8 0 8 0 8 0 8 75 0
3mn blessure
biceps curls alterné 0 12 0 12 0 12 0 12 90 0

seance total 9701

muscles exercices charge reps charge reps charge reps charge reps charge max pose poids total
pecs developpe couche 60 8 70 8 80 8 85 8 50 30 90 3860 S 6
3mn
pecs developpe halter 25 12 22,5 12 20 12 20 12 90 1050
3mn
pecs pecs deck 100 12 100 12 100 12 100 12 4800
superset 90
pecs pull over 35 12 35 12 35 12 35 12 1680 540+
3mn
triceps barre au frond 38 8 38 8 38 8 38 8 75 1216
3mn
triceps ext poulie haute corde 45 12 45 12 45 45 45 12 90 2160

seance total 14766

muscles exercices charge reps charge reps charge reps charge reps charge max pose poids total
s 6
jambes squat 60 8 60 8 65 8 65 8 35 30 90 3050
3mn
jambes presse 70 12 70 12 70 12 80 12 90 5760
3mn
jambes leg extention 36 12 36 12 36 12 36 12 1728
superset 0
jambes leg curl 29 12 29 12 29 12 29 12 1392 184+
3mn
mollets mollets assis 30 15 30 15 30 15 30 15 60 1800
3mn
epaules devel milit machine 36 8 36 8 36 8 36 8 90 1152
3mn
epaules elevation laterale 7 12 7 12 7 12 7 12 90 336
total semaine 39685 maine 39685 seance total 15218



muscles exercices charge reps charge reps charge reps charge reps charge max pose poids total charge reps charge max pose poids total
s 7
dos souleve de terre 70 8 80 8 90 8 100 8 90 2720
3mn
dos tirrage horizontal 59 12 61,3 12 61,3 12 66 12 90 2969,2
3mn
dos tirrage vertical av 45 12 45 12 45 12 45 12 2160
super set 0 2875+
dos tirrage vertical nuque 45 12 45 12 45 12 45 12 2160
3mn
biceps curls barre ez 23 8 23 8 23 8 23 8 23 50 75 1886
3mn
biceps curls alterné 10 12 10 12 10 12 10 12 90 480

seance total 12375,2

muscles exercices charge reps charge reps charge reps charge reps charge max pose poids total
pecs developpe couche 60 8 70 8 80 8 90 8 50 21 90 3450 s 7
3mn
pecs developpe halter 25 12 22,5 12 20 12 20 12 90 1050
3mn
pecs pecs deck 100 12 100 12 100 12 100 12 4800
superset 90
pecs pull over 35 12 35 12 35 12 35 12 1680 410-
3mn
triceps barre au frond 38 8 38 8 38 8 38 8 75 1216
3mn
triceps ext poulie haute corde 45 12 45 12 45 45 45 12 90 2160

seance total 14356

muscles exercices charge reps charge reps charge reps charge reps charge max reps pose poids total
s 7
jambes squat 60 8 70 8 70 8 80 8 100 8 90 4090
35 30 3mn
jambes presse 70 12 70 12 80 12 90 12 90 5940
3mn
jambes leg extention 36 12 36 12 36 12 36 12 1728
superset 0
jambes leg curl 29 12 29 12 29 12 29 12 1392 1220+
3mn
mollets mollets assis 30 12 30 12 30 12 30 12 60 1800
3mn
epaules devel milit machine 36 8 36 8 36 8 36 8 90 1152
3mn
epaules elevation laterale 8 12 8 12 8 12 8 12 90 384
total semaine 44827 progression 5142 seance total 16486

muscles exercices charge reps charge reps charge reps charge reps charge max pose poids total charge reps charge max pose poids total
s8
dos souleve de terre 70 8 80 8 90 8 100 8 110 8 90 3600
3mn
dos tirrage horizontal 61,3 12 61,3 12 61,3 12 66 12 90 2996,2
3mn
dos tirrage vertical av 45 12 45 12 45 12 45 12 2160
super set 0 951+
dos tirrage vertical nuque 45 12 45 12 45 12 45 12 2160
3mn
biceps curls barre ez 23 8 23 8 23 8 23 8 23 50 75 1886
3mn
biceps curls alterné 10 12 10 12 10 12 10 12 90 524

seance total 13326,2


muscles exercices charge reps charge reps charge reps charge reps charge max pose poids total
pecs developpe couche 60 8 70 8 80 8 90 8 50 30 90 3900 s8
3mn
pecs developpe halter 25 12 22,5 12 20 12 20 12 90 1050
3mn
pecs pecs deck 100 12 100 12 100 12 100 12 4800
superset 90 451+
pecs pull over 35 12 35 12 35 12 35 12 1680
3mn
triceps barre au frond 38 8 38 8 38 8 38 8 75 1216
3mn
triceps ext poulie haute corde 45 12 45 12 45 45 45 12 90 2160

total semaine 28132 progresion 1401 seance total 14806
ues