來自 港澳地區
磅數 100.1磅
發文 118
註冊 2005/5/8 下
量級 羽量級
★☆
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DAY 1
Back(金字塔加重)
wide grip front lat pulldown X 5 sets
dumbell bent row X 5 sets
one-arm dumbell bent row X 4 sets
cloce grip front lat pulldown X 4sets
Deltoid(金字塔加重)
standing dumbell bent laterals X 4 sets
machine front shoulder press X 4sets
standing dumbell side laterals X 4 sets
Day 2
abdminal
machine crunches and parallel bar leg raises X 4sets
dumbell side bend and bent over twists X 4sets
hyperextensions of lower back X 4 sets(金字塔加重)
Thigh
Leg extension and leg curl (superset) X 5 sets
Day 3
Pectoralis
Pec deck fly and dumbell bench press (pre-exhaustion) X 4 sets
incline dumbell fly X 4 sets (金字塔加重)
incline dumbell press X 4 sets(金字塔加重)
decline dumbell fly X 4 sets (金字塔加重)
Day 4
aerobic Ex X 30mins
Day 5
lying triceps extension and seated dumbell curl (superset) X 4sets
seated one arm triceps extension and incline dumbell curl ( superset) X 4sets
pulley pushdowns and machine curl (superset) X4 sets
Day 6
aerobic Ex X 30mins
Day 7
Rest
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