Bonjour à tous
Suite à une blessure à la salle il y a 2 ans maintenant, je souffre de douleurs chroniques.
Auriez vous un médecin du sport à me conseiller qui est familier avec la muscu et basé à Paris ?
Merci d’avance !
Bonjour à tous
Suite à une blessure à la salle il y a 2 ans maintenant, je souffre de douleurs chroniques.
Auriez vous un médecin du sport à me conseiller qui est familier avec la muscu ?
Merci d’avance !
Hello all
Here is my current split. I’m on week 3 of my 4-week strength block.
I workout in the morning and run on Tuesday evening and Thursday mid-day.
What do you think?
Any feedback will be appreciated.
Many thanks
Tuesday: Upper Body – Back Focus
Warm-Up:
CNS prep – med ball chest, back & shoulders / 1×15 each
Shoulder & core activation (landmine) / 1×8 @ 10 kg each side
Workout:
1A. Unilateral banded landmine press
W1: 15 kg / W2: 17.5 kg / W3: 20 kg / W4: 22.5 kg
1B. Dumbbell lateral raises
W1: 10 kg / W2: 10 kg / W3: 12 kg / W4: 14 kg
3×10 each
2A. Weighted pull-ups
W1: 10 kg / W2: 12.5 kg / W3: 15 kg / W4: 17.5 kg
5×5
2B. Ring face pulls (rear delts) / 5×10
3A. Barbell row / 5×5
W1: 60 kg / W2: 65 kg / W3: 70 kg / W4: 75 kg
3B. Unilateral anti-rotation row / 5×8 each side
W1: 16 kg / W2: 18 kg / W3: 20 kg / W4: 22 kg
4A. Single-arm bench press / 3×10
W1: 35 kg / W2: 40 kg / W3: 45 kg / W4: 50 kg
4B. Straight-arm band pulldown / 3×12
Wednesday: Core
Warm-Up:
Side plank with elevated opposite foot / 2×20 sec each side
Workout:
1A. Landmine rotations / 3×8 each side
W1: 15 kg / W2: 17.5 kg / W3: 20 kg / W4: 22.5 kg
1B. Leg raises / 3×12
1C. Swiss ball dynamic plank / 3×10
1D. Pallof press (band) / 3×10 each side
Thursday: Legs – Quad Focus
Warm-Up:
Stretching & mobility
Banded anti-rotation / 2×20 sec each side
Side plank with elevated opposite foot / 2×20 sec each side
Heels-elevated goblet squat / 3×12 @ 15 kg
Workout:
1A. Bulgarian split squats / 3×8 each leg
W1: 22 kg / W2: 24 kg / W3: 26 kg / W4: 28 kg
2A. Hack squat / 5×5
W1: 50 kg / W2: 60 kg / W3: 70 kg / W4: 80 kg
3A. Leg extension / 3×12
W1: 80 kg / W2: 80 kg / W3: 90 kg / W4: 100 kg
4A. Sissy squats / 3×10 (load TBD)
5A. Standing leg curl / 3×15
W1: 20 kg / W2: 25 kg / W3: 30 kg / W4: 35 kg
Saturday: Upper Body – Chest Focus
Warm-Up:
CNS prep – med ball chest, back & shoulders / 1×15 each
Shoulder & core activation (landmine) / 1×16 @ 15 kg
Workout:
1A. Unilateral banded landmine press
W1: 15 kg / W2: 17.5 kg / W3: 20 kg / W4: 22.5 kg
1B. Dumbbell lateral raises
W1: 10 kg / W2: 12 kg / W3: 14 kg / W4: 15 kg
3×10 each
2A. Incline Smith machine bench press / 5×5
W1: 82 kg / W2: 82 kg / W3: 92 kg / W4: 102 kg
3A. Weighted dips / 5×5
W1: 20 kg / W2: 25 kg / W3: 27.5 kg / W4: 30 kg
4A. Seated cable row / 3×10
W1: 60 kg / W2: 65 kg / W3: 70 kg / W4: 75 kg
4B. Straight-arm pulldown / 3×10
W1: 7.5 kg / W2: 10 kg / W3: 12.5 kg / W4: 12.5 kg
(alternative: band)
Sunday: Legs – Hamstring Focus
Warm-Up:
Stretching & mobility
Banded anti-rotation / 2×20 sec each side
Hip hinge drill (knee + ankle against wall) / 3×6 each side
Workout:
1A. Box step-ups / 3×8 each leg @ 16 kg
2A. Hip thrust / 5×5
W1: 180 kg / W2: 190 kg / W3: 200 kg / W4: 210 kg
3A. Single-leg curl / 3×10 each leg
W1: 25 kg / W2: 30 kg / W3: 35 kg / W4: 40 kg
4A. Negative leg curl / 3×8
5A. Hamstring isometric hold / 3×20 sec