來自 港澳地區
磅數 17磅
發文 6
註冊 2005/4/24
量級 蠅量級
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我的goal是增加肌肉尺寸，做幾下是最好的範圍？
5 times each set???
This is how I do......
Monday and Thursday (Super set- Chest and Back)
Parallel dips 5 times (5 sets)
Bench press 5 times (5 sets)
Incline bench press 5 times (5 sets)
Dumbbell bench fly 5 times (5 sets)
Pulley rowing 5 times (10 sets)
Front pull down 5 times (10 sets)
Tuesday and Friday (Super set- Bicep and Tricep, Front and Back shouder)
Dumbbell hammer curls 5 times (5 sets)
One arm concentration curls 5 times (5 sets)
Tricep pushdown 5 times (5 sets)
Dumbbell extention 5 times (5 sets)
Bent over lateral raise 10-12 times (5 sets)
Bumbbell front raise 5-8 times ( 5 sets)
*Side lateral raise 10 times (5 sets)
*Dumbbel shouder press 5 (5 sets)
*(not super set)
Give me some comment, please~
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