jambes 

​Dumbell
​Lunge
Goblet
​Squat
Barbell
​Deadlift
​Barbell
​Goodmorning 
Barbell Front Squat (Heels Elevated)
​Hack Squat
​Machine
​Goblet Squat
​(heels Elevated)
Hyperextension Barbell Glute Squeeze
Hyperextension Band Glute Squeeze
Landmine Squat
Pulley
​Kick Back​
​Dumbell Split Squat
Hyperextension Glute Squeeze
Leg Press
Rubberband
Dumbell Deadlift
Pulley Split Squat
Kettlebell
​Swing
Leg Extension
​Seated
​calf raise
​Step up (Hip focus)
Kettlebell
​Deadlift
Lying Leg Curl
Barbell
​Split Squat
​Trap Bar Deadsquat
​Walking Lunges
Calf Raise (technique 2:1)
Calf Raise

Tirage

1-arm dumbell row
Bent over BB. row (2)
1-arm low row
Chin up
​Prone DB ext. rotation
Reverse fly (pron. grip)
Seated row (wide grip)
V-Bar row
Lat Pulldown
​Rope pullover
Supported DB. row
Pulley low row (pron.)
1-arm pullover
Bent over BB row (1) 
Chin up (band assisted)
​Pull up
Seated High pull
​T-Bar row
DB external rotation
Reverse fly (neutral grip)
Rope row to Face pull
Supported ​Trap-3 raise

Poussée

Exercices de poussée (à venir)

biceps

​1-Arm Preacher Curl
​1-Arm Pulley Curl
ALT. Dumbell Curl
Barbell Preacher Curl
Pronated Barbell Preacher Curl
Pronated Barbell Curl
​Barbell Spider Curl
Behind-The-Back
​Pulley Curl
​Hammer Curl
Dumbell Preacher Curl
​Dumbell Spider Curl
​Incline Dumbell Curl
​Preacher Hammer Curl
​Pulley Curl
​Neutral Rope Pulley Curl
​TRX Curl
Zottman Curl
​Lat Pulldown (Close Grip)
​Rope Pulley Curl to Supination 
​Standing Dumbell Curl

triceps

abdominaux 

Exercice d'abdominaux (à venir)