鉴于前一段时间的健身有些成效
为了提醒自己的
现将自己下一阶段的锻炼计划写在这里.
Chest
Flat Dumbbell Fly: Sets 3 repetitions:12, 10, 8
Barbell Flat Bench Press: Sets 3 repetitions:12, 10, 8
The Shoulders
Seated Barbell Over Head Press: Sets 3 repetitions:12, 10, 8
Cable Upright Row: Sets 3 repetitions:12, 10, 8
Back
Underhand-Grip Lat Pulldown: Sets 3 repetitions:12, 10, 8
Seated Pulley Row: Sets 3 repetitions:12, 10, 8
Legs
Dumbbell Squat: Sets 3 repetitions:12, 10, 8
One-Legged Curl: Sets 3 repetitions:12, 10, 8
Calf Raise: Sets 1 repetitions:15
Arms
Dumbbell Curl(biceps): Sets 3 repetitions:12, 10, 8
French Press(triceps): Sets 3 repetitions:12, 10, 8
ABS & Lower Back
Crunch Sets 3 repetitions:15-20[supersets with RE]
Reverse Extension Sets 3 repetitions:8-10 [supersets with crunch]
注意事项:
每组练习之间,休息2min(ABS & LB除外,每superset之间休息30sec)
给自己充足的时间(所有练习约需要2个小时以上,最好有三个小时的时间来安排这件事情
注意动作的准确性.注意保护自己.
充足的营养和睡眠与训练同等重要.
附件: 
