Weekly Workout Plan for Strength Training
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ScribdTranslationsWeekly Workout Plan for Strength Training
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Léo K
Training 1 17/05/21
Planning
Monday - Session 1
Tuesday Session 2
Wednesday - Session 3
Thursday - Repos
Friday Session 4
Saturday Session 5
Dimanche – Repos
Take the time you need to warm up.
For all exercises, a peak contraction is required. You must contract with each repetition.
For all exercises, load control during the eccentric phase is mandatory.
This is why emphasis must be placed on the cleanliness of each movement and the sensation, rather than
on the charge
Technique 1 Half a rep + a full rep = 1 rep You do a half rep, you go back to the starting point and
you do a complete rep
Technique 2 2 seconds of contraction for each repetition
Session 1 Pec Rest Time Series Technique
Rowing machine 5 minutes
Incline bench press 2min 4x8
Dumbbell bench press 2 minutes 4x8
Incline dumbbell press + incline dumbbell fly 1 minute 30 4 x 10 + 10 Technique 2
Unilateral low pulley fly 1 minute 30 seconds 4 x 12 Technique 2
Pump 2min 4 x failure
Session 2 Back – Shoulders Rest time Series Technique
Rowing 5min
Pronated grip rowing bar 2min 4x8
Vertical pull shoulder-width grip supination 1 minute 30 seconds 3 x 10 Technique 2
Vertical pull before wide grip 2min 4x8
Lumberjack draw 1 minute 30 seconds3 x 10
Military development 2min 4x8
Lateral raise 1 minute 30 seconds 4 x 10
Horizontal dumbbell raise overhand grip 1min30 4 x 10
Session 3 Legs Temps de repos Séries Technique
Bike 5min
Squat 2min 4x8
Press joint feet 2min 4 x 12
Fracture in movement 2 min 4 x 12 12 reps of each leg
leg extension 1 minute 30 3 x 10 Technique 1
Leg curl machine 1 minute 30 3 x 10 Technique 1
Mold at the horizontal press 1 minute 30 seconds4 x 15
Session 4 Chest – Biceps Rest time Series Technique
Rowing machine 5min
Incline bench press 2 minutes 4x8
Dumbbell bench press 2min 4x8
Incline dumbbell press + incline fly 1 minute 30 seconds 4 x 10 + 10 Technique 2
Unilateral low pulley fly 1 minute 30 4 x 12 Technique 2
Wide grip barbell curl + close grip barbell curl 2 minutes 4 x 10 + 10
Hammer curl with dumbbells 1 minute 30 seconds 4 x 10
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Session 5 Shoulders - triceps Rest Time Series Technique
Rowing machine 5 minutes
Dumbbell shoulder press 2min 4x8
Standing chin pull 1 minute 30 seconds 4 x 10
Lateral raise + bird pose bent forward 1 minute 30 seconds 4 x 10 + 10
Inclined bench chin-up bar 2 minutes 4x8 Technique 2
Barbell front + triceps with rope pulley 2min 4 x 10 + 10
Two-handed triceps extension 1min30 4 x 10
Abs 3 times a week
Decline leg raise 4 x failure
Abs with the machine 4 x 15
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