增大的課表_熱騰騰
TO: 各位版友們
我真的嚇到了！有300多封信件根本沒有辦法回復
所以我直接在看板回覆如果有問題那就總結之後再一起回覆 ^^
一個星期只練3次 星期二(胸、二頭)、四(背、後大腿)、日(前大腿)
總共重複練4-5個星期即可！之後就要換練法！
星期二 胸、二頭、握力
運動 目標 : 增大肌肉
胸 代號 組數 次數
Bench Press(benchmark) ＃1 As Need 50
Dumbbell Butt-End Flye ＃2 5 10-12
Dumbbell Decline Press ＃3 5 10-12
Dip Fisher ＃4 As Need 50
二頭
Barbell Curl ＃5 5 10-12
Hammer Curl ＃6 5 10-12
Reverse Curl ＃7 5 10-12
Dumbbell-Cur Finisher ＃8 As Need 100
星期四 背、後腿
運動 目標 : 增大肌肉
背 代號 組數 次數
Bent-Over Row ＃9 As need 50
Dumbbell One-Arm Row ＃10 1 To failure
Lat Pulldown ＃11 5 10-12
Seated Row ＃12 5 10
後腿
Seated Leg Curl ＃13 3 20
Romanian Deadlift ＃14 5 10-12
Leg Curl ＃15 5 10-12
星期日 前大腿
運動 目標 : 增大肌肉
前大腿 代號 組數 次數
Squat(benchmark) ＃16 As Need 50
Barbell Lunge ＃17 3 10-12
High-Box Squat ＃18 5 15
Leg Extension ＃19 As Need 100
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