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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請各位師兄幫幫手,小弟的課表已經用了8 個星期,接下來的8個星期課表想改成以下的課表
請各位給小弟意見~~
week 1-3 moderate intensity (6-10 RM)
week 4 heavy intensity for strength training (2-3 RM )
week 5-7 moderate intensity
week 8 heavy intensity for strength training
day 1 back + biceps + calves
deadlift x 4 sets
wide grip lat pull down x 4 sets
one arm dumbbbell row x 4 sets
incline dumbbell curl x 4 sets
concentration curl x 4 sets
standing calfs raise
day 2 chest + triceps+ abs
incline dumbbell press x 4 sets
flat bench press x 4 sets
weighted dip x 4 sets
overhead triceps extension x 4 sets
weighted bench dip x 4 sets
weighted crunch x 3 sets
day 3 leg + calfs
barbell squat x 4 sets
hack squat x 4 sets
leg extension x 4 sets
stiffed leg deadlift x 3 sets
prone leg curl x 3 sets
seated calf raise
day 4 shoulder + upper treps + abs
arnold press x 3 sets
machine shoulder press x 3 sets
lateral raise x 3 sets
reverse machine fly x 3 sets
dumbbell shurg x 3 sets
hanging leg raise x 3 sets
day 5 rest
day 6 running x 40 mins
day 7 rest
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