[課表]The Rock 巨石強森胸部課表

看板MuscleBeach (健身)作者Carmelo (Melo)時間15年前 (2011/03/23 10:48)推噓14(14推 0噓 11→)

留言25則, 17人參與討論串1/1

M&F雜誌上抄下來的，大家參考參考，主要完全不用槓鈴，也不用史密斯，另外課表裡沒有Focus下胸的動作， OK, now check this... Dwayne "The ROCK" Johnson Chest Routine Train just like "The ROCK" with this 4-week chest routine Week 1 Excercise set x rep 動作組數次數 Dumbbell Incline Bench Press On Bench Both Arms 4 x 12 上斜啞鈴臥推 (雙手) Dumbbell Incline Bench Press On Bench Alternating Arms 4 x 12 上斜啞鈴臥推 (換手) Incline Bench Dumbbell Flys Both Arms 4 x 15 上斜啞鈴飛鳥 Dumbbell Bench Press On Bench Both Arms 4 x 12 平板啞鈴臥推 (雙手) Dumbbell Bench Press On Bench Alternating Arms 4 x 12 平板啞鈴臥推 (換手) Standing Mid Cable Flys Both Arms 3 x 25 纜繩飛鳥 Week 2 Excercise set x rep 動作組數次數 Dumbbell Incline Bench Press On Bench Both Arms 4 x 10 上斜啞鈴臥推 (雙手) Dumbbell Incline Bench Press On Bench Alternating Arms 4 x 10 上斜啞鈴臥推 (換手) Laying On Incline Bench Dumbbell Flys Both Arms 4 x 12 上斜啞鈴飛鳥 Dumbbell Bench Press On Bench Both Arms 4 x 10 平板啞鈴臥推 (雙手) Dumbbell Bench Press On Bench Alternating Arms 4 x 10 平板啞鈴臥推 (換手) Standing Mid Cable Flys Both Arms 3 x 20 纜繩飛鳥 Week 3 Excercise set x rep 動作組數次數 Dumbbell Incline Bench Press On Bench Both Arms 4 x 8 上斜啞鈴臥推 (雙手) Dumbbell Incline Bench Press On Bench Alternating Arms 4 x 8 上斜啞鈴臥推 (換手) Laying On Incline Bench Dumbbell Flys Both Arms 4 x 10 上斜啞鈴飛鳥 Dumbbell Bench Press On Bench Both Arms 4 x 8 平板啞鈴臥推 (雙手) Dumbbell Bench Press On Bench Alternating Arms 4 x 8 平板啞鈴臥推 (換手) Standing Mid Cable Flys Both Arms 3 x 15 纜繩飛鳥 Week 4 Excercise set x rep 動作組數次數 Dumbbell Incline Bench Press On Bench Both Arms 4 x 6 上斜啞鈴臥推 (雙手) Dumbbell Incline Bench Press On Bench Alternating Arms 4 x 6 上斜啞鈴臥推 (換手) Laying On Incline Bench Dumbbell Flys Both Arms 4 x 8 上斜啞鈴飛鳥 Dumbbell Bench Press On Bench Both Arms 4 x 8 平板啞鈴臥推 (雙手) Dumbbell Bench Press On Bench Alternating Arms 4 x 6 平板啞鈴臥推 (換手) Standing Mid Cable Flys Both Arms 3 x 12 纜繩飛鳥原文網址: http://www.muscleandfitness.com/training/mf-trainer /dwayne-rock-johnson-chest-routine -- ※ 發信站: 批踢踢實業坊(ptt.cc) ◆ From: 118.168.198.156

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w030411888

03/23 11:01, , 1^F

03/23 11:01, 1^F

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aal

03/23 11:03, , 2^F

03/23 11:03, 2^F

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Carmelo

03/23 11:12, , 3^F

03/23 11:12, 3^F