{"id":115758,"date":"2026-05-29T06:00:00","date_gmt":"2026-05-29T04:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/?p=115758"},"modified":"2026-05-29T15:39:34","modified_gmt":"2026-05-29T13:39:34","slug":"entrainement-superset-biceps-triceps-40-minutes","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-superset-biceps-triceps-40-minutes\/","title":{"rendered":"Entra\u00eenement de la semaine : entra\u00eenement superset biceps et triceps de 40 minutes"},"content":{"rendered":"\n<p><strong>TOUS NIVEAUX \/&nbsp;<\/strong>entra\u00eenement superset biceps et triceps \/ 40 minutes&nbsp;<\/p>\n\n\n\n<p><strong>\u00c9quipement :&nbsp;<\/strong>Halt\u00e8res, banc de musculation, barre EZ et station \u00e0 poulies&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Le symbole universel de la force ? Montrer ses biceps.<\/strong>&nbsp;Ce geste fait partie des salles de sport et du monde de la musculation depuis toujours. Mais pour avoir des bras vraiment impressionnants, tu dois entra\u00eener \u00e0 la fois les biceps et les triceps.&nbsp;<\/p>\n\n\n\n<p>C\u2019est exactement l\u2019objectif de cet&nbsp;entra\u00eenement&nbsp;superset&nbsp;biceps et triceps. Il se compose de&nbsp;<strong>3&nbsp;supersets<\/strong>, chacun avec&nbsp;<strong>2 exercices, r\u00e9alis\u00e9s sur 8 \u00e0 10 r\u00e9p\u00e9titions<\/strong>&nbsp;et r\u00e9p\u00e9t\u00e9s pendant&nbsp;<strong>4 tours<\/strong>. Avec&nbsp;<strong>90 secondes de repos entre les tours et 2 minutes entre les&nbsp;supersets<\/strong>, cette s\u00e9ance devrait te prendre environ&nbsp;<strong>40 minutes.<\/strong>&nbsp;<\/p>\n\n\n\n<p><strong>Superset 1<\/strong>&nbsp;<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Seated hammer curls\u00a0<\/li>\n<\/ol>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>Overhead dumbbell extension\u00a0<\/li>\n<\/ol>\n\n\n\n<p><strong>Superset 2<\/strong>&nbsp;<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>EZ bar spider curls\u00a0<\/li>\n<\/ol>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>EZ bar skull crushers\u00a0<\/li>\n<\/ol>\n\n\n\n<p><strong>Superset 3<\/strong>&nbsp;<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Cable bicep curls\u00a0<\/li>\n<\/ol>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>Cable tricep pushdowns\u00a0<\/li>\n<\/ol>\n\n\n\n<p><strong>Pr\u00eat(e) pour ces supersets\u00a0?\u00a0<\/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\u00a0<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>6 exercices\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3 supersets\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>8 \u00e0 10 r\u00e9p\u00e9titions\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 tours par superset\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>90 secondes de repos entre les tours\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 minutes de repos entre les supersets\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>40 minutes\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00c9quipement : Halt\u00e8res, banc de musculation, barre EZ et station \u00e0 poulies\u00a0<\/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 exercices de l\u2019entrainement\u00a0<\/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\u00a0<\/h3>\n\n\n\n<p><strong>4&nbsp;<\/strong><strong>tours<\/strong>&nbsp;<\/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; Seated hammer curls\u00a0<\/h4>\n\n\n\n<p><strong>8 r<\/strong><strong>\u00e9p\u00e9titions<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Assieds-toi droit(e) sur un banc avec un halt\u00e8re dans chaque main, les bras le long du corps.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Garde les paumes face \u00e0 face et remonte les deux halt\u00e8res en m\u00eame temps.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Garde les coudes proches du corps pendant tout le mouvement.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Contracte les biceps en haut du mouvement, puis redescends avec contr\u00f4le.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>R\u00e9p\u00e8te.\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  <iframe \n  src=\"https:\/\/www.youtube.com\/embed\/jyRXQEoX4iE?si=OiDNX0Z9hyMhPDtd\" \n  title=\"YouTube video player\" \n  allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" \n  referrerpolicy=\"strict-origin-when-cross-origin\" \n  allowfullscreen \n  loading=\"lazy\" \n  style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\"> \n  <\/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; Overhead dumbbell extension\u00a0<\/h4>\n\n\n\n<p><strong>8&nbsp;r\u00e9p\u00e9titions<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tiens-toi droit(e) et saisis un halt\u00e8re \u00e0 deux mains au-dessus de la t\u00eate.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Garde les coudes proches de la t\u00eate et descends l\u2019halt\u00e8re derri\u00e8re toi.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tends les bras pour ramener l\u2019halt\u00e8re au-dessus de la t\u00eate.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Contracte les triceps en haut du mouvement.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>R\u00e9p\u00e8te.\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  <iframe \n  src=\"https:\/\/www.youtube.com\/embed\/_ucTYpkw8-8?si=fvhYarNRMFKA7lq2\" \n  title=\"YouTube video player\" \n  allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" \n  referrerpolicy=\"strict-origin-when-cross-origin\" \n  allowfullscreen \n  loading=\"lazy\" \n  style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\"> \n  <\/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\u00a0<\/h3>\n\n\n\n<p><strong>4&nbsp;<\/strong><strong>tours<\/strong>&nbsp;<\/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; EZ bar spider curls\u00a0<\/h4>\n\n\n\n<p><strong>8 r<\/strong><strong>\u00e9p\u00e9titions<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Allonge-toi face contre un banc inclin\u00e9 en tenant une barre EZ en supination.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Laisse les bras pendre droit vers le sol.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Remonte la barre tout en gardant les bras sup\u00e9rieurs immobiles.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Contracte les biceps en haut du mouvement, puis redescends avec contr\u00f4le.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>R\u00e9p\u00e8te.\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  <iframe \n  src=\"https:\/\/www.youtube.com\/embed\/_EPS9x-DPDI?si=_7GT7fJOkskDL2Ub\" \n  title=\"YouTube video player\" \n  allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" \n  referrerpolicy=\"strict-origin-when-cross-origin\" \n  allowfullscreen \n  loading=\"lazy\" \n  style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\"> \n  <\/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; EZ bar skull crushers\u00a0<\/h4>\n\n\n\n<p><strong>8 r<\/strong><strong>\u00e9p\u00e9titions<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Allonge-toi sur un banc en tenant une barre EZ, les bras tendus au-dessus de la poitrine.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Garde les coudes fixes et descends la barre vers le front.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tends les bras pour revenir \u00e0 la position de d\u00e9part.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Contracte les triceps en haut du mouvement.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>R\u00e9p\u00e8te.\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  <iframe \n  src=\"https:\/\/www.youtube.com\/embed\/kEUPk2KXUvw?si=xsRoiGPlA8wFPwXK\" \n  title=\"YouTube video player\" \n  allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" \n  referrerpolicy=\"strict-origin-when-cross-origin\" \n  allowfullscreen \n  loading=\"lazy\" \n  style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\"> \n  <\/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 3\u00a0<\/h3>\n\n\n\n<p><strong>4&nbsp;<\/strong><strong>tours<\/strong>&nbsp;<\/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; Cable bicep curls\u00a0<\/h4>\n\n\n\n<p><strong>8 r<\/strong><strong>\u00e9p\u00e9titions<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tiens-toi droit(e), face \u00e0 la poulie, avec une barre droite attach\u00e9e \u00e0 la poulie basse.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Saisis la barre en supination, les mains \u00e9cart\u00e9es \u00e0 largeur d\u2019\u00e9paules.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Garde les coudes proches du corps et remonte la barre vers les \u00e9paules.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Contracte les biceps en haut du mouvement, puis redescends lentement la barre.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>R\u00e9p\u00e8te.\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  <iframe \n  src=\"https:\/\/www.youtube.com\/embed\/P9mWJHdZq48?si=ce_15SmVYyqB3K8C\" \n  title=\"YouTube video player\" \n  allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" \n  referrerpolicy=\"strict-origin-when-cross-origin\" \n  allowfullscreen \n  loading=\"lazy\" \n  style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\"> \n  <\/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; Cable tricep pushdowns\u00a0<\/h4>\n\n\n\n<p><strong>8 r<\/strong><strong>\u00e9p\u00e9titions<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Attache une barre droite \u00e0 une poulie haute et place-toi face \u00e0 la machine.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Saisis la barre en pronation, les coudes serr\u00e9s pr\u00e8s du corps.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pousse la barre vers le bas jusqu\u2019\u00e0 avoir les bras compl\u00e8tement tendus.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Marque une pause, contracte les triceps, puis reviens lentement \u00e0 la position de d\u00e9part.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>R\u00e9p\u00e8te.\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  <iframe \n  src=\"https:\/\/www.youtube.com\/embed\/auLl0twUIs8?si=2nPpXRtkcbWEdbs_\" \n  title=\"YouTube video player\" \n  allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" \n  referrerpolicy=\"strict-origin-when-cross-origin\" \n  allowfullscreen \n  loading=\"lazy\" \n  style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\"> \n  <\/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\">Cet\u00a0entra\u00eenement superset biceps et triceps\u00a0t\u2019a plu ? D\u00e9couvre d\u2019autres entra\u00eenements ci-dessous :\u00a0<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-hybride-amrap-de-45-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement hybride AMRAP\u00a0de 45 min<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-metabolique-de-force-300-repetitions\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement m\u00e9tabolique de force 300 r\u00e9p\u00e9titions<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-poitrine-et-dos-en-supersets-de-30minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement poitrine et dos en supersets\u00a0de 30 minute<\/a>\u00a0<\/li>\n\n\n\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<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/linktr.ee\/evofitness_switzerland\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1125\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2020\/03\/blog-banners-follow-us_evo-ch-blog_fr-scaled.png\" alt=\"blog banners follow us evo blog fr\" class=\"wp-image-115715\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2020\/03\/blog-banners-follow-us_evo-ch-blog_fr-scaled.png 2560w, https:\/\/evofitness.ch\/wp-content\/uploads\/2020\/03\/blog-banners-follow-us_evo-ch-blog_fr-960x422.png 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2020\/03\/blog-banners-follow-us_evo-ch-blog_fr-1920x844.png 1920w, https:\/\/evofitness.ch\/wp-content\/uploads\/2020\/03\/blog-banners-follow-us_evo-ch-blog_fr-768x338.png 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2020\/03\/blog-banners-follow-us_evo-ch-blog_fr-1536x675.png 1536w, https:\/\/evofitness.ch\/wp-content\/uploads\/2020\/03\/blog-banners-follow-us_evo-ch-blog_fr-2048x900.png 2048w, https:\/\/evofitness.ch\/wp-content\/uploads\/2020\/03\/blog-banners-follow-us_evo-ch-blog_fr-480x211.png 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2020\/03\/blog-banners-follow-us_evo-ch-blog_fr-640x281.png 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2020\/03\/blog-banners-follow-us_evo-ch-blog_fr-720x316.png 720w, https:\/\/evofitness.ch\/wp-content\/uploads\/2020\/03\/blog-banners-follow-us_evo-ch-blog_fr-1160x510.png 1160w, https:\/\/evofitness.ch\/wp-content\/uploads\/2020\/03\/blog-banners-follow-us_evo-ch-blog_fr-1440x633.png 1440w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>TOUS NIVEAUX \/&nbsp;entra\u00eenement superset biceps et triceps \/ 40 minutes&nbsp; \u00c9quipement :&nbsp;Halt\u00e8res, banc de musculation, barre EZ et station \u00e0&#8230;<\/p>\n","protected":false},"author":5,"featured_media":115745,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"1690","_seopress_titles_title":"Entra\u00eenement superset biceps et triceps de 40 minutes","_seopress_titles_desc":"D\u00e9veloppe des bras plus forts avec cet entra\u00eenement superset biceps et triceps et am\u00e9liore ta force et ta d\u00e9finition.","_seopress_robots_index":"","_seopress_analysis_target_kw":"entra\u00eenement superset biceps et 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