鐵克健身網Taks's BodyGYM【基礎/一般訓練討論

樓主:

2003/08/14 18:36:53

203.218.70.xxx

來自港澳地區
磅數 145磅
發文 78
註冊 2003/1/5 下
量級輕量級
★★

Day1
Back, Abs: Barbell Rows Chin-up behind neck

Day2
Legs :Front Squats, Leg Extention

Day3
Shoulder, Traps :Dumbbell Shoulder Press , Side Laterals Raises
Bent Over Laterals Raises Dumbbell Front Raises Dumbbell Shrug

Day4
Biceps, Triceps :Dumbbell seated curls , Straight Bar Arm Curls Seated hammer curl

Day5
Chest : Flat Dumbbell Press, Flat-bench Flye, Flat-bench Dumbbell Press

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1作者	ulfgar (alex) ( )	2003/08/14 21:47:02	218.102.21.xxx
來自港澳地區磅數 325.3磅發文 159 註冊 2003/4/3 上量級中量級 ★★★	不如考慮重組 Day1:barbell Rows, chin-up ,back extensions,reverse flys crunches or leg raises,(dumbell pullover,deadlifts,torso rotations) Day2:front squats,power squats, leg curls , (duck press, side-lying leg up and down) Day3:laterals raises,shoulder press ,upright rows. front raises, shrugs, hammer curls, barbell curls, dumbbell triceps extensions ,dumbell kick back, Day4: crunches or leg raises, calf raises, leg extensions, bridging Day5: bench press,dumbbell flys, seated dips

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Training Timetable