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2004/12/07 16:27:32 |
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來自 北美洲 磅數 51.8磅 發文 29 註冊 2004/10/31 量級 雛量級 ★
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美式足球off season strength &conditioning program
Day 1
Bench Press*Cycle
Dumbbell Incline Press 3Set X 6-10Reps
Seated Military Press 3Set X 6-10Reps
Upright row 3Set X 6-10Reps
Weighted Dip 3Set X 6-10Reps
Abs
Day2
Squat* Cycle
Leg Curl 3Set X 6-10Reps
Leg Extension
Lat Pull Down3Set X 6-10Reps
Standing Barbell Curl 3Set X 6-10Reps
Neck 3Set X 10Reps
Abs Cycle
Day3
Incline Press *Cycle
Dumbbell Bench Press 3Set X 6-10Reps
Lateral or Front Raise 3Set X 6-10Reps
Shrug 3Set X 6-10Reps
Lying French Press 3Set X 6-10Reps
Abs Cycle
Day5
Power Clean 3Set 5Reps
Step-Up with Dumbbells 2Sets 10Reps
Leg Curl 2Sets 6-10Reps
Deadlift 3Set X 6-10Reps
Seated Cable Row 3Set X 6-10Reps
Altemating Dumbbell Curl 3Set X 6-10Reps
Neck 3Set X 10Reps
Abs Cycle
Bench/Incline Cycle
Week1 5Sets 10Reps
Week2-3 5Sets 8Reps
Week4-7 4Sets 7Reps
Week8-9 (One each)Sets 5,3,2,1Reps
Week10 Attempt new max
待續.....
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