{"id":4474,"date":"2017-07-09T21:00:04","date_gmt":"2017-07-09T19:00:04","guid":{"rendered":"http:\/\/www.fitnition.fr?p=4474"},"modified":"2022-01-06T19:27:36","modified_gmt":"2022-01-06T18:27:36","slug":"programme-supersets-biceps-triceps","status":"publish","type":"post","link":"https:\/\/www.fitnition.fr\/index.php\/2017\/07\/09\/programme-supersets-biceps-triceps\/","title":{"rendered":"Programme Biceps \/ Triceps en Supersets : Sp\u00e9cial bras massifs"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>Si vous trouvez que vos bras ont besoins de volume ou que vous ne les travaillez pas suffisamment, c\u2019est le moment de changer votre routine pour tester quelque chose de nouveau. Ce programme biceps\/triceps en superset, va vous donnez l\u2019intensit\u00e9 de travail dont vos bras ont besoins pour leur d\u00e9veloppement musculaire.<\/strong><\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Sommaire<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/07\/09\/programme-supersets-biceps-triceps\/#Programme_biceps_triceps_en_Supersets\" >Programme biceps triceps en Supersets<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/07\/09\/programme-supersets-biceps-triceps\/#Premier_supersets_Curls_a_la_barre_Developpes_couche_prise_serree\" >Premier supersets : Curls \u00e0 la barre \/ D\u00e9velopp\u00e9s couch\u00e9 prise serr\u00e9e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/07\/09\/programme-supersets-biceps-triceps\/#Deuxieme_supersets_Curls_marteau_Barre_au_front\" >Deuxi\u00e8me supersets : Curls marteau \/ Barre au front<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/07\/09\/programme-supersets-biceps-triceps\/#Troisieme_supersets_Curls_inclines_Extensions_a_la_corde\" >Troisi\u00e8me supersets : Curls inclin\u00e9s \/ Extensions \u00e0 la corde<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/07\/09\/programme-supersets-biceps-triceps\/#Resume_de_lentrainement\" >R\u00e9sum\u00e9 de l&rsquo;entra\u00eenement :<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/07\/09\/programme-supersets-biceps-triceps\/#Completer_votre_entrainement_avec_un_appareil_delectrostimulation\" >Compl\u00e9ter votre entrainement avec un appareil d&rsquo;\u00e9lectrostimulation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/07\/09\/programme-supersets-biceps-triceps\/#Conclusion\" >Conclusion :&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Programme_biceps_triceps_en_Supersets\"><\/span>Programme biceps triceps en Supersets<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;entra\u00eenement en superset permet d\u2019enchainer le travailler un muscle agoniste et un muscle antagoniste. Ici, nous allons donc encha\u00eener un exercice de biceps et un exercice de triceps dans la m\u00eame s\u00e9rie. Ce n\u2019est qu\u2019apr\u00e8s cet encha\u00eenement qu\u2019on va prendre le temps de repos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ce programme commence dans un premier temps par des exercices polyarticulaires qui vous permettront de solliciter vos bras dans leur globalit\u00e9 et de pousser plus lourds. Puis pour un travail plus en profondeur pour aller fatiguer les derni\u00e8res fibres musculaires.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Premier_supersets_Curls_a_la_barre_Developpes_couche_prise_serree\"><\/span><span style=\"text-decoration: underline;\">Premier supersets : Curls \u00e0 la barre \/ D\u00e9velopp\u00e9s couch\u00e9 prise serr\u00e9e<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><u>Curls \u00e0 la barre :<\/u><\/h4>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"350\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Curls-biceps-\u00e0-la-barre.jpg\" alt=\"Curls biceps \u00e0 la barre -Superset biceps triceps\" class=\"wp-image-4388\" title=\"Curls biceps \u00e0 la barre -Superset biceps triceps\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Curls-biceps-\u00e0-la-barre.jpg 600w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Curls-biceps-\u00e0-la-barre-300x175.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Le curl \u00e0 la barre permet de solliciter les biceps dans leur globalit\u00e9. C\u2019est un excellent exercice si vous souhaiter gagner en force et en volume. Pratiquer ce mouvement \u00e0 la barre droite peut provoquer des douleurs aux poignets, si c\u2019est votre cas tournez-vous vers une barre \u201cEZ\u201d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Malgr\u00e9 le fait que le curl \u00e0 la barre permet de charger sa barre relativement lourd, il faut <strong>\u00eatre vigilant sur la qualit\u00e9 d&rsquo;ex\u00e9cution<\/strong> du mouvement qui doit \u00eatre parfaite pour un meilleur recrutement des biceps. Si vous compensez avec votre dos ou vos \u00e9paules en vous balan\u00e7ant d\u2019avant en arri\u00e8re, l\u2019exercice et la charge que vous utilisez n\u2019ont plus d&rsquo;int\u00e9r\u00eat.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><u>D\u00e9velopp\u00e9s couch\u00e9 prise serr\u00e9e : <\/u><\/h4>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"706\" height=\"339\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/d\u00e9velopp\u00e9-couch\u00e9-prise-s\u00e9rr\u00e9e-muscuclation-triceps.jpg\" alt=\"D\u00e9velopp\u00e9 couch\u00e9 prise serr\u00e9e - Superset biceps triceps\" class=\"wp-image-4404\" title=\"D\u00e9velopp\u00e9 couch\u00e9 prise serr\u00e9e - Superset biceps triceps\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/d\u00e9velopp\u00e9-couch\u00e9-prise-s\u00e9rr\u00e9e-muscuclation-triceps.jpg 706w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/d\u00e9velopp\u00e9-couch\u00e9-prise-s\u00e9rr\u00e9e-muscuclation-triceps-300x144.jpg 300w\" sizes=\"auto, (max-width: 706px) 100vw, 706px\" \/><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Pour continuer sur la lign\u00e9e du curl \u00e0 la barre, le d\u00e9velopp\u00e9 couch\u00e9 prise serr\u00e9 est un excellent exercice pour travailler les triceps en force. Cet exercice n&rsquo;est cependant pas facile \u00e0 ex\u00e9cut\u00e9 \u00e0 la barre libre. Pour une meilleure s\u00e9curit\u00e9 vous pouvez aussi l&rsquo;ex\u00e9cut\u00e9 \u00e0 la Smith machine, ce qui vous permettra de ne pas vous soucier de votre \u00e9quilibre ou du placement de votre barre.<\/p>\n\n\n<p>[all4affiliates id=\u00a0\u00bb4854&Prime; title=\u00a0\u00bbComparatif Whey Prot\u00e9ine\u00a0\u00bb]<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Deuxieme_supersets_Curls_marteau_Barre_au_front\"><\/span><u>Deuxi\u00e8me supersets : Curls marteau \/ Barre au front<\/u><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><u>Curls marteau :<\/u><\/h4>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"350\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Curls-biceps-prise-mateau.jpg\" alt=\"Curls biceps prise marteau - Superset biceps triceps\" class=\"wp-image-4389\" title=\"Curls biceps prise marteau - Superset biceps triceps\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Curls-biceps-prise-mateau.jpg 600w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Curls-biceps-prise-mateau-300x175.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Pour<strong> donner de l\u2019\u00e9paisseur \u00e0 vos bras<\/strong>, rien de mieux que le curl marteau. Cet exercice va permettre de solliciter le brachial ainsi que le long supinateur. Pour <strong>se forger des bras larges et puissant<\/strong> le curl marteau est id\u00e9al.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><u>Barre au front : <\/u><\/h4>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"990\" height=\"537\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Decline-Skull-crusher-990x537.png\" alt=\"extensions barre au front - Supetset biceps triceps\" class=\"wp-image-4407\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Decline-Skull-crusher-990x537.png 990w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Decline-Skull-crusher-990x537-300x163.png 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Decline-Skull-crusher-990x537-768x417.png 768w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Decline-Skull-crusher-990x537-820x445.png 820w\" sizes=\"auto, (max-width: 990px) 100vw, 990px\" \/><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Ce mouvement est excellent pour faire travailler la longue portion du triceps et <strong>gagner en force<\/strong> ainsi qu&rsquo;en <strong>volume musculaire<\/strong>. Il va bien compl\u00e9ter le d\u00e9velopp\u00e9 couch\u00e9 prise serr\u00e9 car sur cet exercice vous allez pouvoir <strong>\u00e9tirer les triceps de fa\u00e7on plus importante<\/strong> et donc de permettre un <strong>meilleur recrutement musculaire<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Troisieme_supersets_Curls_inclines_Extensions_a_la_corde\"><\/span><u>Troisi\u00e8me supersets : Curls inclin\u00e9s \/ Extensions \u00e0 la corde<\/u><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><u>Curls inclin\u00e9s :<\/u><\/h4>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"718\" height=\"505\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Curl-biceps-inclin\u00e9-musculation-biceps.jpg\" alt=\"Curl biceps inclin\u00e9 - Superset Biceps Triceps\" class=\"wp-image-4392\" title=\"Curl biceps inclin\u00e9 - Superset Biceps Triceps\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Curl-biceps-inclin\u00e9-musculation-biceps.jpg 718w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Curl-biceps-inclin\u00e9-musculation-biceps-300x211.jpg 300w\" sizes=\"auto, (max-width: 718px) 100vw, 718px\" \/><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le curl inclin\u00e9 est un <strong>tr\u00e8s bon exercice de finition pour les biceps<\/strong>. Le but ici ne sera pas d\u2019aller chercher un travail de force mais plus un travail de congestion. <strong>Privil\u00e9giez la congestion et les bonnes sensations<\/strong> sur des s\u00e9ries moyennes ou longues. De toute fa\u00e7on une fois que vous serez arriv\u00e9 \u00e0 cette partie du programme supersets biceps triceps, vous devriez avoir d\u00e9j\u00e0 assez sollicit\u00e9 vos biceps pour ne plus avoir besoins de travailler sur des charges lourdes.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><u>Extensions \u00e0 la corde :<\/u><\/h4>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"990\" height=\"762\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Triceps-Rope-Push-down-990x762.png\" alt=\"Pushdown triceps corde - Superset Biceps Triceps\" class=\"wp-image-4409\" title=\"Pushdown triceps corde - Superset Biceps Triceps\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Triceps-Rope-Push-down-990x762.png 990w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Triceps-Rope-Push-down-990x762-300x231.png 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Triceps-Rope-Push-down-990x762-768x591.png 768w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/06\/Triceps-Rope-Push-down-990x762-820x631.png 820w\" sizes=\"auto, (max-width: 990px) 100vw, 990px\" \/><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Les extensions \u00e0 la corde vont vous permettre de <strong>travailler plus pr\u00e9cis\u00e9ment la partie externe des triceps<\/strong>, pour leur donner cette forme de fer \u00e0 cheval si particuli\u00e8re.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Comme pour le curl inclin\u00e9, il n\u2019est pas question d\u2019aller chercher une charge lourde. L\u2019objectif va \u00eatre la sensation musculaire &nbsp;pour bien finir le travail sur les triceps. <strong>Focalisez-vous sur la qualit\u00e9 de votre mouvement<\/strong> et sur la contraction musculaire de vos triceps pour un meilleur ressenti durant vos s\u00e9ries.<\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Resume_de_lentrainement\"><\/span><u>R\u00e9sum\u00e9 de l&rsquo;entra\u00eenement : <\/u><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"724\" height=\"188\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/07\/Programme-musculation-bras-Superset-biceps-triceps.jpg\" alt=\"Programme musculation bras - Superset biceps triceps\" class=\"wp-image-4475\" title=\"Programme musculation bras - Superset biceps triceps\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/07\/Programme-musculation-bras-Superset-biceps-triceps.jpg 724w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/07\/Programme-musculation-bras-Superset-biceps-triceps-300x78.jpg 300w\" sizes=\"auto, (max-width: 724px) 100vw, 724px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Completer_votre_entrainement_avec_un_appareil_delectrostimulation\"><\/span><strong><u>Compl\u00e9ter votre entrainement avec un appareil d&rsquo;\u00e9lectrostimulation<\/u><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Un bon moyen de compl\u00e9ter le travail musculaire et d&rsquo;optimiser ses r\u00e9sultats peut \u00eatre l&rsquo;utilisation d&rsquo;un appareil d&rsquo;\u00e9lectrostimulation comme le <a href=\"https:\/\/www.electrostimulateur.ch\/slendertone\/456-slendertone-system-bras-unisexe.html\" target=\"_blank\" rel=\"noopener noreferrer\">SLENDERTONE SYSTEM Bras Unisexe<\/a>.&nbsp; Ces brassards d&rsquo;\u00e9lectrostimulation son sp\u00e9cifiquement fait pour stimuler le triceps et le biceps \u00e0 l&rsquo;aide d&rsquo;\u00e9lectrodes qui vont envoyer un courant \u00e9lectrique pour solliciter profond\u00e9ment les muscles. Ils peuvent \u00eatre utilis\u00e9s en compl\u00e9ments ou m\u00eame ind\u00e9pendamment d&rsquo;un entrainement de musculation.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aussi bien destin\u00e9s aux hommes qu\u2019aux femmes, ces appareils de musculation sont de plus en plus populaires par leur diversit\u00e9 d\u2019usage. Ils permettent aussi bien de raffermir, tonifier et dessiner les muscles des bras mais aussi d&rsquo;intervenir dans un cadre curatif de r\u00e9\u00e9ducation apr\u00e8s une blessure.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dot\u00e9 de plusieurs programment de stimulation musculaire, ils permettent d\u2019\u00eatre utilis\u00e9 en totale autonomie. On peut alors s\u2019en servir \u00e0 diff\u00e9rentes intensit\u00e9s en fonction de ses besoins et de ses objectifs d\u2019entrainement. Les programmes de faibles intensit\u00e9s vont alors \u00eatre destin\u00e9s \u00e0 la tonification musculaire ou bien \u00e0 la r\u00e9\u00e9ducation en vue de renforcer muscles et tendons. Les programmes de fortes intensit\u00e9s pourront \u00eatre utilis\u00e9s dans des objectifs de force en allant stimuler le system nerveux de fa\u00e7on plus pouss\u00e9e. Utilis\u00e9s dans un cadre sportif ou curatif, et lors d\u2019un programme bien d\u00e9fini, ils permettent d\u2019obtenir de bons r\u00e9sultats.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><span style=\"text-decoration: underline;\">Conclusion :&nbsp;<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ce <strong>programme de musculation des bras en supersets<\/strong>, va vous permettre d&rsquo;<strong>intensifier l&rsquo;entrainement de vos bras<\/strong>. Le but \u00e9tant de casser la routine de vos entra\u00eenements hebdomadaires. Il est aussi id\u00e9al si vous manquez de temps car il permet de solliciter l&rsquo;ensemble des biceps et des triceps en peu de temps. Si ces exercices ne vous donnent pas de bonnes sensations ou que vous avez du mal \u00e0 les ex\u00e9cuter n&rsquo;h\u00e9sitez pas \u00e0 les remplacer par d&rsquo;autres exercices de <a href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/06\/04\/musculation-biceps-top-5-exercices\/\">biceps<\/a> et <a href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/06\/11\/musculation-triceps-top-5-meilleurs\/\">triceps<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Si vous trouvez que vos bras ont besoins de volume ou que vous ne les travaillez pas suffisamment, c\u2019est le moment de changer votre routine pour tester quelque chose de nouveau. Ce programme biceps\/triceps en superset, va vous donnez l\u2019intensit\u00e9 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":4477,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-4474","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-musculationfitness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Programme Superset Biceps \/ Triceps : Sp\u00e9cial Bras Massif<\/title>\n<meta name=\"description\" content=\"Donnez du volume et de la puissance \u00e0 vos bras avec ce programme de musculation des bras en superset. 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