Bars & Muscle 2.0 – La Semaine des 1RM

Jour 1

05:00 Bike (easy)

Strength

Back Squat

Find Your 1RM

Protocol
10 Reps – Empty Bar
10 Reps @35%
8 Reps @50%
5 Reps @60%
3 Reps @70%
1 Reps @85%
1 Rep 90 – 95%
Et monte jusqu’à trouver ton 1RM

Jour 2

Strength

Bench Press
Find Your 1RM

Deadlift
Find Your 1RM

Jour 3

Echauffement Articulaire

3 Rounds

10 Rowing Ring
10 Banded Row
10 Stick Pass Through

Strength

Find Your Max Reps Of Strict Pull Ups Unbroken

Rowing Bar
Find Your 1RM

Jour 4

Echauffement Articulaire

3 Rounds

15 Air Squats
10 Push Ups

Shoulder Press
Find Your 1RM

Dumbbell Flys On A Flat Bench
3 Series Of 10 Reps
Rest 01:30 B/T Each Serie

Start with a easy load, and choose a load with which the last 3 become hard.

Dumbbell Chest Press
3 Series Of 10 Reps
Rest 01:30 B/T Each Serie

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Anthony Deghilage
@anthony.degh