The charges are not indicated in order to let you the choice to adapt them according to the number of repetitions requested. (ex: if 10 repetitions are required, choose a weight that allows you to perform them)
Hypertrophy session composed of exercices to mainly apply the thickness back, biceps as well as the abs belt.
We will start with abs work because they will serve as additional joint warm-up.
Secondy, we will focus on thickness back.
In the last part, we will introduce you to a specific biceps exercice suspended from bodyweight.
The rear delts and traps will also be sought.
This program can be carried out at least every 4 days to be able to have time to recover proprely.
Abs circuit :
1- 1 Lying hip raises : 12-15 reps
1- 2 Crunch machine : 25-30 reps
- Repeat this circuit 3 to 4 time without break