{"id":115657,"date":"2026-05-11T05:00:00","date_gmt":"2026-05-11T03:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/?p=115657"},"modified":"2026-05-14T23:07:57","modified_gmt":"2026-05-14T21:07:57","slug":"entrainement-poitrine-et-dos-en-supersets-de-30minutes","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-poitrine-et-dos-en-supersets-de-30minutes\/","title":{"rendered":"Entra\u00eenement de la semaine : entra\u00eenement poitrine et dos en supersets de 30 minute"},"content":{"rendered":"\n<p><strong>TOUS LES NIVEAUX <\/strong>\/ entra\u00eenement poitrine et dos en supersets \/ 30 minutes<\/p>\n\n\n\n<p><strong>Equipement <\/strong>: Smith machine, banc, row machine, halt\u00e8res et lat pulldown machine<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u00ab Je n\u2019ai pas le temps \u00bb est l\u2019une des excuses les plus fr\u00e9quentes pour zapper l\u2019entra\u00eenement<\/strong>. R\u00e9sultat : le monde du fitness a d\u00e9velopp\u00e9 de nombreuses m\u00e9thodes rapides et efficaces. On pense notamment au <a href=\"https:\/\/evofitness.ch\/fr\/blog\/evolue\/tabata-emom-amrap-hiit-3\/\">Tabata, \u00e0 l\u2019EMOM, \u00e0 l\u2019AMRAP et aux diff\u00e9rentes variantes de HIIT<\/a>.<\/p>\n\n\n\n<p><strong>Mais il existe une autre approche tout aussi int\u00e9ressante : les supersets. Un superset consiste \u00e0 encha\u00eener deux exercices diff\u00e9rents, avec peu ou pas de repos entre les deux<\/strong>. Cette m\u00e9thode permet de d\u00e9velopper \u00e0 la fois la force et l\u2019endurance, tout en optimisant ton temps d\u2019entra\u00eenement.<\/p>\n\n\n\n<p>C\u2019est exactement ce que propose cet entra\u00eenement poitrine et dos en supersets. Au total, il comprend 6 exercices. Tu effectueras <strong>3 tours pour chaque superset, sans repos entre les exercices et avec 60 secondes de r\u00e9cup\u00e9ration apr\u00e8s chaque superset.<\/strong> Tu r\u00e9aliseras entre <strong>8 et 10 r\u00e9p\u00e9titions<\/strong>. L\u2019ensemble de la s\u00e9ance dure seulement 30 minutes.<\/p>\n\n\n\n<p><strong>Superset 1<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Barbell bench press<\/li>\n\n\n\n<li>Chest supported machine row<\/li>\n<\/ol>\n\n\n\n<p><strong>Superset 2<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Dumbbell incline bench press<\/li>\n\n\n\n<li>Dumbbell incline row<\/li>\n<\/ol>\n\n\n\n<p><strong>Superset 3<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Chest fly<\/li>\n\n\n\n<li>Lat pulldown<\/li>\n<\/ol>\n\n\n\n<p><strong>Pr\u00eat \u00e0 passer au niveau sup\u00e9rieur avec ces supersets ?<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.ch\/fr\/abonnements\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr.png\" alt=\"evo ch standard sales campaign blog fr\" class=\"wp-image-114618\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr.png 1024w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-960x422.png 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-768x338.png 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-480x211.png 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-640x281.png 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">mise en place de l\u2019entrainement<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>6 exercices<\/li>\n\n\n\n<li>3 supersets<\/li>\n\n\n\n<li>8 \u00e0 10 r\u00e9p\u00e9titions<\/li>\n\n\n\n<li>3 tours de chaque<\/li>\n\n\n\n<li>1 minute de repos entre les supersets<\/li>\n\n\n\n<li>30 minutes<\/li>\n\n\n\n<li>Equipement : Smith machine, banc, row machine, halt\u00e8res et lat pulldown machine<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">liste des exercice de l\u2019entrainement<\/h2>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Superset 1<\/h3>\n\n\n\n<p>3 rounds<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1 &#8211; Smith machine bench press<\/h4>\n\n\n\n<p><strong>8 <\/strong><strong>\u00e0 <\/strong><strong>10 r<\/strong><strong>\u00e9p\u00e9titions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Installe un banc plat sous la Smith machine et allonge-toi, les yeux align\u00e9s sous la barre.<\/li>\n\n\n\n<li>Pose les pieds bien \u00e0 plat au sol et saisis la barre avec une prise l\u00e9g\u00e8rement plus large que la largeur des \u00e9paules.<\/li>\n\n\n\n<li>D\u00e9croche la barre et abaisse-la de mani\u00e8re contr\u00f4l\u00e9e vers le milieu de ta poitrine, en gardant les coudes l\u00e9g\u00e8rement rentr\u00e9s.<\/li>\n\n\n\n<li>Pousse la barre vers le haut jusqu\u2019\u00e0 tendre les bras, sans verrouiller les coudes.<\/li>\n\n\n\n<li>Redescends en contr\u00f4lant le mouvement et encha\u00eene les r\u00e9p\u00e9titions.\u00a0<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n\u00a0 <iframe\n\u00a0 src=\"https:\/\/www.youtube.com\/embed\/tLzK_w3LonQ?si=BQNQ7LYmdAGHeWCm\"\n\u00a0 title=\"YouTube video player\"\n\u00a0 allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0 referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0 allowfullscreen\n\u00a0 loading=\"lazy\"\n\u00a0 style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2 &#8211; Chest supported machine row<\/h4>\n\n\n\n<p><strong>8 <\/strong><strong>\u00e0<\/strong><strong> 10 r<\/strong><strong>\u00e9p\u00e9titions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ajuste le si\u00e8ge pour que ta poitrine soit bien en appui contre le support et que tes pieds restent \u00e0 plat au sol.<\/li>\n\n\n\n<li>Choisis une charge adapt\u00e9e et saisis fermement les poign\u00e9es.<\/li>\n\n\n\n<li>Garde la poitrine en appui et le dos droit.<\/li>\n\n\n\n<li>Tire les poign\u00e9es vers ton buste en ramenant les coudes vers l\u2019arri\u00e8re et en contractant les omoplates en haut du mouvement.<\/li>\n\n\n\n<li>Redescends la charge de mani\u00e8re contr\u00f4l\u00e9e jusqu\u2019\u00e0 tendre les bras.<\/li>\n\n\n\n<li>Encha\u00eene les r\u00e9p\u00e9titions.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n\u00a0 <iframe\n\u00a0 src=\"https:\/\/www.youtube.com\/embed\/qZuI7QwptNE?si=q1KcCRDJ5-E6fiJ_\"\n\u00a0 title=\"YouTube video player\"\n\u00a0 allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0 referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0 allowfullscreen\n\u00a0 loading=\"lazy\"\n\u00a0 style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Superset 2<\/h3>\n\n\n\n<p>3 rounds<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1 &#8211; Dumbbell incline bench press<\/h4>\n\n\n\n<p><strong>8 <\/strong><strong>\u00e0<\/strong><strong> 10 r<\/strong><strong>\u00e9p\u00e9titions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Allonge-toi sur un banc inclin\u00e9, un halt\u00e8re dans chaque main au niveau de la poitrine.<\/li>\n\n\n\n<li>Garde les pieds \u00e0 plat au sol et le tronc engag\u00e9.<\/li>\n\n\n\n<li>Pousse les halt\u00e8res vers le haut jusqu\u2019\u00e0 tendre compl\u00e8tement les bras.<\/li>\n\n\n\n<li>Redescends-les lentement jusqu\u2019\u00e0 la position de d\u00e9part.<\/li>\n\n\n\n<li>Encha\u00eene les r\u00e9p\u00e9titions.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n\u00a0 <iframe\n\u00a0 src=\"https:\/\/www.youtube.com\/embed\/rTxWzyhLIiU?si=XfFP2vHZIvzSeEXp\"\n\u00a0 title=\"YouTube video player\"\n\u00a0 allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0 referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0 allowfullscreen\n\u00a0 loading=\"lazy\"\n\u00a0 style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2 &#8211; Dumbbell incline row<\/h4>\n\n\n\n<p><strong>8 <\/strong><strong>\u00e0 <\/strong><strong>10 r<\/strong><strong>\u00e9p\u00e9titions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Allonge-toi face contre le banc inclin\u00e9, un halt\u00e8re dans chaque main, bras tendus vers le sol.<\/li>\n\n\n\n<li>Garde la poitrine en appui et le tronc engag\u00e9.<\/li>\n\n\n\n<li>Tire les halt\u00e8res vers tes c\u00f4tes en ramenant les coudes vers l\u2019arri\u00e8re et en contractant les omoplates en haut du mouvement.<\/li>\n\n\n\n<li>Redescends de mani\u00e8re contr\u00f4l\u00e9e jusqu\u2019\u00e0 la position de d\u00e9part.<\/li>\n\n\n\n<li>Encha\u00eene les r\u00e9p\u00e9titions.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n\u00a0 <iframe\n\u00a0 src=\"https:\/\/www.youtube.com\/embed\/dq05eMikZ8E?si=OejMK23M5gzeALm4\"\n\u00a0 title=\"YouTube video player\"\n\u00a0 allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0 referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0 allowfullscreen\n\u00a0 loading=\"lazy\"\n\u00a0 style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Superset 2<\/h3>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1 &#8211; Dumbbell chest fly<\/h4>\n\n\n\n<p><strong>8 <\/strong><strong>\u00e0 <\/strong><strong>10 r<\/strong><strong>\u00e9p\u00e9titions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Allonge-toi sur un banc plat avec un halt\u00e8re dans chaque main au-dessus de la poitrine, paumes face \u00e0 face.<\/li>\n\n\n\n<li>Garde une l\u00e9g\u00e8re flexion des coudes et abaisse les halt\u00e8res sur les c\u00f4t\u00e9s en d\u00e9crivant un large arc de cercle.<\/li>\n\n\n\n<li>Arr\u00eate-toi lorsque tu ressens un \u00e9tirement dans la poitrine.<\/li>\n\n\n\n<li>Ram\u00e8ne les halt\u00e8res au-dessus de la poitrine en contractant les pectoraux en haut du mouvement.<\/li>\n\n\n\n<li>Encha\u00eene les r\u00e9p\u00e9titions.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n\u00a0 <iframe\n\u00a0 src=\"https:\/\/www.youtube.com\/embed\/buLV7Fi8Qj8?si=J8yv7SF-mDdy_y_8\"\n\u00a0 title=\"YouTube video player\"\n\u00a0 allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0 referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0 allowfullscreen\n\u00a0 loading=\"lazy\"\n\u00a0 style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2 &#8211; Lat pulldown<\/h4>\n\n\n\n<p><strong>8 <\/strong><strong>\u00e0 <\/strong><strong>10 r<\/strong><strong>\u00e9p\u00e9titions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ajuste les supports au niveau des jambes pour limiter les mouvements parasites.<\/li>\n\n\n\n<li>Saisis la barre au-dessus de la t\u00eate avec une prise large. Garde le buste droit et le regard vers l\u2019avant.<\/li>\n\n\n\n<li>Engage les omoplates, puis tire la barre vers le bas devant toi, jusqu\u2019au niveau du haut de la poitrine.<\/li>\n\n\n\n<li>Contracte les dorsaux en bas du mouvement et \u00e9vite de trop te pencher en arri\u00e8re.<\/li>\n\n\n\n<li>Remonte lentement en contr\u00f4lant le mouvement, puis encha\u00eene les r\u00e9p\u00e9titions.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n\u00a0 <iframe\n\u00a0 src=\"https:\/\/www.youtube.com\/embed\/U3EptUlrDSk?si=aUVh-eN4I8r4FZJ9\"\n\u00a0 title=\"YouTube video player\"\n\u00a0 allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0 referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0 allowfullscreen\n\u00a0 loading=\"lazy\"\n\u00a0 style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Tu as termin\u00e9 ton entra\u00eenement poitrine et dos en superset ! Pr\u00eat(e) pour le prochain challenge ?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-du-haut-du-corps-a-la-smith-machine-de-25-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement du haut du corps \u00e0 la Smith machine de 25 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-pyramidal-kettlebell-de-30-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement pyramidal kettlebell\u00a0de 30 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-epaules-et-jambes-de-20-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement \u00e9paules et jambes de 20 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-de-force-du-haut-du-corps-de-30minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force du haut du corps\u00a0de 30 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-unilateral-pour-le-dos-de-30-munutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement unilat\u00e9ral pour le dos de 30 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-des-jambes-a-la-smith-machine-de-25-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement des jambes \u00e0 la Smith machine de 25 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-du-haut-du-corps-emom-de-20-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement du haut du corps EMOM de 20 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-de-force-des-bras-de-30-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force des bras de 30 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-de-force-du-bas-des-pectoraux-de-20-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force du bas des pectoraux\u00a0de 20 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/move\/entrainement-hiit-push-de-15-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement HIIT push de 15 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-du-haut-du-dos-de-20-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement du haut du dos de 20 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-de-force-du-haut-du-corps-de-25-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force du haut du corps avec halt\u00e8res de 25 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-de-force-avec-kettlebell-de-25-minutes\/?utm_source=facebook&#038;utm_medium=blog&#038;utm_campaign=post&#038;utm_content=25-min-kettlebell-strength-workout\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force avec kettlebell de 25 minutes<\/a>\u00a0<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_switzerland\/\"><img decoding=\"async\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/05\/evo-ch-blog_fr.jpg\" alt=\"Instagram - EVO Fitness Switzerland\" class=\"wp-image-105050\"\/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>TOUS LES NIVEAUX \/ entra\u00eenement poitrine et dos en supersets \/ 30 minutes Equipement : Smith machine, banc, row machine,&#8230;<\/p>\n","protected":false},"author":5,"featured_media":115647,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"1690","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","_seopress_analysis_target_kw":"","footnotes":""},"categories":[1690],"tags":[2921,2707,2910],"class_list":["post-115657","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bouge","tag-supersets-3","tag-workout-3","tag-workout-of-the-week-3"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/115657","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/comments?post=115657"}],"version-history":[{"count":2,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/115657\/revisions"}],"predecessor-version":[{"id":115659,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/115657\/revisions\/115659"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/media\/115647"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/media?parent=115657"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/categories?post=115657"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/tags?post=115657"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}