健身计划from9.25 to 10.25

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.