[問題] 練腿做不了太多組??
胸/背日我都是排5*5 (5個動作 / 每個動作5組)
唯獨練腿日是4*5
1.啞鈴lunge
set 1 2 3 4 5
weight(p) 25*2 30*2 35*2 35*2 0
RM 15 15 12 10 MAX
2.Leg press
前4組重量約為 15/12/10/8 RM
第5組降到第4組60%重量做到沒力
set 1 2 3 4 5
weight(kg) 150 150 160 160 90
RM 15 15 12 10 MAX
3.小腿
跟Leg press的機器綁一起做
重量跟RM都一樣
4.硬舉 (55kg;5組)
RM約為15/14/12/11/10
做完這樣就軟腳了....orz
--
※ 發信站: 批踢踢實業坊(ptt.cc), 來自: 211.22.145.125
※ 文章網址: http://www.ptt.cc/bbs/MuscleBeach/M.1416800572.A.C97.html
推
11/24 11:45, , 1F
11/24 11:45, 1F
→
11/24 11:46, , 2F
11/24 11:46, 2F
推
11/24 11:48, , 3F
11/24 11:48, 3F
推
11/24 11:51, , 4F
11/24 11:51, 4F
推
11/24 12:01, , 5F
11/24 12:01, 5F
我覺得我小腿太細了....
→
11/24 12:07, , 6F
11/24 12:07, 6F
推
11/24 12:30, , 7F
11/24 12:30, 7F
推
11/24 12:50, , 8F
11/24 12:50, 8F
推
11/24 13:05, , 9F
11/24 13:05, 9F
推
11/24 13:58, , 10F
11/24 13:58, 10F
推
11/24 14:03, , 11F
11/24 14:03, 11F
對
推
11/24 14:17, , 12F
11/24 14:17, 12F
→
11/24 14:47, , 13F
11/24 14:47, 13F
推
11/24 17:33, , 14F
11/24 17:33, 14F
推
11/24 19:01, , 15F
11/24 19:01, 15F
→
11/24 19:07, , 16F
11/24 19:07, 16F
→
11/24 19:10, , 17F
11/24 19:10, 17F
→
11/24 21:39, , 18F
11/24 21:39, 18F
→
11/24 22:28, , 19F
11/24 22:28, 19F
→
11/24 22:28, , 20F
11/24 22:28, 20F
推
11/25 02:33, , 21F
11/25 02:33, 21F
※ 編輯: Xghostptt (211.72.185.125), 11/25/2014 09:09:38
推
11/25 17:22, , 22F
11/25 17:22, 22F
推
11/25 18:41, , 23F
11/25 18:41, 23F
MuscleBeach 近期熱門文章
PTT消費區 即時熱門文章