{"id":997,"date":"2013-09-30T00:00:00","date_gmt":"2013-09-29T22:00:00","guid":{"rendered":"http:\/\/programme-entrainement-shred,fr,8,444.html"},"modified":"2019-10-07T16:17:11","modified_gmt":"2019-10-07T14:17:11","slug":"seche-shred","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/seche-shred\/","title":{"rendered":"Programme SHRED Hardcore"},"content":{"rendered":"\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"399\" src=\"\/conseils\/wp-content\/uploads\/2013\/09\/shutterstock_175193903-Canon-Boy-600.jpg\" alt=\"Muscle volumineux et shred\" class=\"wp-image-9698\" srcset=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2013\/09\/shutterstock_175193903-Canon-Boy-600.jpg 600w, https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2013\/09\/shutterstock_175193903-Canon-Boy-600-300x199.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Prendre du volume sec et <a href=\"\/conseils\/secret-prendre-masse-seche\/\">s\u00e9cher la masse musculaire<\/a> acquise.<\/strong><\/p>\n\n\n\n<p><strong>Le programme SHRED est le&nbsp;programme de s\u00e8che&nbsp;pour ceux qui veulent maintenir leur masse musculaire durement acquise et avoir un physique volumineux et \u00e9corch\u00e9. Pour \u00eatre plus clair, le mot \u00ab&nbsp;shred&nbsp;\u00bb en anglais d\u00e9signe \u00ab&nbsp;d\u00e9chiquet\u00e9&nbsp;\u00bb. En suivant ce programme shred musculation, vous allez \u00e9liminer les r\u00e9serves de gras et de sucres, et ainsi, en perdant du poids sans perdre de masse musculaire, vos muscles vous \u00eates plus visibles, ainsi que les fibres musculaires, donnant cet effet \u00ab&nbsp;\u00e9corch\u00e9&nbsp;\u00bb tant recherch\u00e9. Pratiqu\u00e9 pendant 6 \u00e0 8 semaines, il vous donnera un physique hors normes. A associer avec un&nbsp;<\/strong><a href=\"\/conseils\/programme-alimentaire-seche-musculaire\/\"><strong>programme alimentaire de type s\u00e8che.<\/strong><\/a><strong> <\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Caract\u00e9ristiques du Programme Shred Hardcore<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Ratio d&rsquo;Entra\u00eenement : <span style=\"color: #f16800;\"><b>Muscu 100%<\/b><\/span><\/li><li>Type d&rsquo;exercices :&nbsp;<span style=\"color: #f16800;\"><b>de Base 50% \/ d&rsquo;Isolation 50%<\/b><\/span><\/li><li>Charges :&nbsp;<span style=\"color: #f16800;\"><b>Lourdes 50% \/ Mod\u00e9r\u00e9es 50%<\/b><\/span><\/li><li>Atteindre et forcer les Max :&nbsp;<span style=\"color: #f16800;\"><b>R\u00e9guli\u00e8rement<\/b><\/span><\/li><li>Temps de Repos Moyen :&nbsp;<strong><span style=\"color: #f16800;\">90s \u00e0 1 min<\/span><\/strong><\/li><li>Dur\u00e9e&nbsp;Moyenne d&rsquo;Entra\u00eenement :&nbsp;<span style=\"color: #f16800;\"><b>50 min<\/b><\/span><\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Qu&rsquo;est ce que le programme Shred ?<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>S\u00e9ries d\u00e9gressives <\/strong>: A l\u2019\u00e9puisement musculaire, baisser la charge et continuez les r\u00e9p\u00e9titions jusqu\u2019\u00e0 atteindre l\u2019\u00e9puisement \u00e0 nouveau puis diminuez encore la charge\u2026Pr\u00e9voyez 4 charges diff\u00e9rentes vous permettant de faire 6\/8\/10 et 15 r\u00e9p\u00e9titions sans prendre de temps de repos (vous terminerez avec la barre \u00e0 vide ou presque !).<\/li><li>R\u00e9duisez vos temps de repos \u00e0 90s voir 1 min pour solliciter le <a title=\"Le cardio pour la s\u00e8che musculaire est-il une perte de temps ?\" href=\"\/conseils\/cardio-seche-muscle\/\"><strong>travail cardio-vasculaire<\/strong><\/a> et<a href=\"\/56-bruleurs-de-graisse\"><strong> br\u00fbler encore plus vos graisses stock\u00e9es<\/strong><\/a>.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Programme d\u2019entrainement shred du Team Fitadium<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span style=\"color: #ff6600;\">Jour 1<\/span>&nbsp;: Dos\/abdos<\/strong><\/li><li><strong><span style=\"color: #ff6600;\">Jour 2<\/span>&nbsp;: Cuisses\/Lombaires<\/strong><\/li><li><strong><span style=\"color: #ff6600;\">Jour 3<\/span>&nbsp;: Pecs\/Abdos<\/strong><\/li><li><strong><span style=\"color: #ff6600;\">Jour 4<\/span>&nbsp;: Epaules\/Mollets<\/strong><\/li><li><strong><span style=\"color: #ff6600;\">Jour 5<\/span>&nbsp;: Biceps\/triceps<\/strong><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"328\" src=\"\/conseils\/wp-content\/uploads\/2013\/09\/shutterstock_190115963-275849-600.jpg\" alt=\"Un muscle hyper sec avec le programme shred\" class=\"wp-image-9700\" srcset=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2013\/09\/shutterstock_190115963-275849-600.jpg 600w, https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2013\/09\/shutterstock_190115963-275849-600-300x164.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jour 1-Dos\/Adbos<\/h3>\n\n\n\n<table class=\"wp-block-table\"><tbody><tr><td>Muscle<\/td><td>Exercice<\/td><td>S\u00e9ries<\/td><td>Reps<\/td><\/tr><tr><td>Dos<\/td><td>Tirage vertical devant<\/td><td>3 d\u00e9gressives<\/td><td>6\/8\/10\/15<\/td><\/tr><tr><td><\/td><td>Tirage vertical Nuque<\/td><td>3 d\u00e9gressives<\/td><td>6\/8\/10\/15<\/td><\/tr><tr><td><\/td><td>Rowing Assis<\/td><td>3 d\u00e9gressives<\/td><td>Idem<\/td><\/tr><tr><td>Abdos<\/td><td>Crunchs<\/td><td>6<\/td><td>Max<\/td><\/tr><\/tbody><\/table>\n\n\n\n<h3 class=\"wp-block-heading\">Jour 2-Cuisses\/Lombaires<\/h3>\n\n\n\n<table class=\"wp-block-table\"><tbody><tr><td>Muscle<\/td><td>Exercice<\/td><td>S\u00e9ries<\/td><td>Reps<\/td><\/tr><tr><td>Cuisses<\/td><td>Presse<\/td><td>4 d\u00e9gressives<\/td><td>8\/10\/12\/20<\/td><\/tr><tr><td><\/td><td>Legs Curls<\/td><td>3 d\u00e9gressives<\/td><td>Idem<\/td><\/tr><tr><td><\/td><td>Legs extensions<\/td><td>3 d\u00e9gressives<\/td><td>Idem<\/td><\/tr><tr><td>Lombaires<\/td><td>Relev\u00e9s de buste<\/td><td>6<\/td><td>Max<\/td><\/tr><\/tbody><\/table>\n\n\n\n<h3 class=\"wp-block-heading\">Jour 3-Pecs\/Abdos<\/h3>\n\n\n\n<table class=\"wp-block-table\"><tbody><tr><td>Muscle<\/td><td>Exercice<\/td><td>S\u00e9ries<\/td><td>Reps<\/td><\/tr><tr><td>Pecs<\/td><td>D\u00e9velopp\u00e9s inclin\u00e9s<\/td><td>3 d\u00e9gressives<\/td><td>6\/8\/10\/15<\/td><\/tr><tr><td><\/td><td>D\u00e9velopp\u00e9s Couches<\/td><td>3 d\u00e9gressives<\/td><td>Idem<\/td><\/tr><tr><td><\/td><td>Ecart\u00e9s Poulie<\/td><td>3 d\u00e9gressives<\/td><td>Idem<\/td><\/tr><tr><td>Abdos<\/td><td>Crunchs Twist\u00e9s<\/td><td>6<\/td><td>Max<\/td><\/tr><\/tbody><\/table>\n\n\n\n<h3 class=\"wp-block-heading\">Jour 4-Epaules\/Mollets<\/h3>\n\n\n\n<table class=\"wp-block-table\"><tbody><tr><td>Muscle<\/td><td>Exercice<\/td><td>S\u00e9ries<\/td><td>Reps<\/td><\/tr><tr><td>Epaules<\/td><td>D\u00e9velopp\u00e9 nuque<\/td><td>3 d\u00e9gressives<\/td><td>8\/10\/12\/15<\/td><\/tr><tr><td><\/td><td>El\u00e9vations lat\u00e9rales<\/td><td>3 d\u00e9gressives<\/td><td>Idem<\/td><\/tr><tr><td><\/td><td>Oiseau<\/td><td>2 d\u00e9gressives<\/td><td>Idem<\/td><\/tr><tr><td>Mollets<\/td><td>Presse<\/td><td>5 d\u00e9gressives<\/td><td>10\/12\/15\/20<\/td><\/tr><\/tbody><\/table>\n\n\n\n<h3 class=\"wp-block-heading\">Jour 5-Biceps\/Triceps<\/h3>\n\n\n\n<table class=\"wp-block-table\"><tbody><tr><td>Muscle<\/td><td>Exercice<\/td><td>S\u00e9ries<\/td><td>Reps<\/td><\/tr><tr><td>Biceps<\/td><td>Curls Barre EZ<\/td><td>3 d\u00e9gressives<\/td><td>6\/8\/12\/15<\/td><\/tr><tr><td><\/td><td>Curls altern\u00e9s<\/td><td>3 d\u00e9gressives<\/td><td>Idem<\/td><\/tr><tr><td><\/td><td>Crucifix au vis \u00e0 vis<\/td><td>2 d\u00e9gressives<\/td><td>Idem<\/td><\/tr><tr><td>Triceps<\/td><td>Extension Poulie<\/td><td>3 d\u00e9gressives<\/td><td>6\/8\/12\/15<\/td><\/tr><tr><td><\/td><td>Extension Corde<\/td><td>3 d\u00e9gressives<\/td><td>Idem<\/td><\/tr><tr><td><\/td><td>Extension 1 main Supination<\/td><td>3 d\u00e9gressives<\/td><td>Idem<\/td><\/tr><\/tbody><\/table>\n\n\n\n<p>D\u00e9couvrez nos&nbsp;<strong><a href=\"\/79-faire-une-seche\" class=\"broken_link\">programmes de suppl\u00e9ments pour la S\u00e8che et la Perte de poids<\/a><\/strong><\/p>\n\n\n\n<p><span style=\"font-size: x-small;\">Photo Shutterstock.com<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Une nouvelle routine d&rsquo;entrainement \u00e9labor\u00e9e sp\u00e9cialement par les coachs Fitadium, pour devenir radicalement plus sec et avoir un physique shredded<\/p>\n","protected":false},"author":2,"featured_media":9698,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1881],"tags":[103,62,53,55,102],"post_theme":[1943],"class_list":null,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Programme entrainement musculation s\u00e8che shred hardcore<\/title>\n<meta name=\"description\" content=\"PROGRAMME ENTRAINEMENT SECHE SHRED\u2705 Objectifs : \u2605Un physique volumineux et \u00e9corch\u00e9 \u2605Sans perte de masse musculaire \u2605Entrainement par groupe musculaire\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitadium.com\/conseils\/seche-shred\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta 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