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cize ~ ~ can ask people to open the home fitness fitness program. high impact aerobics two,力量运 星期:目标肌肉:作:组数:数: 组x 星期:目标肌肉:胸作:平板哑铃飞鸟6组x10、平板哑铃卧推5组x12、俯卧撑:6组x力竭 星期二:目标肌肉:背作:单臂哑铃划船7组x12、俯身哑铃划船5组x12、直腿硬拉:6组x12
core de force mma 星期三:目标肌肉:肩作:哑铃推举5组x10、俯身飞鸟5组x10、单臂哑铃前平举:5组x12、直立划船:5组x12 星期四:目标肌肉:肱二 肱三作:哑铃交替弯举3组x8、集弯举3组x8、胸前单臂弯举3组x12、窄距卧推3组x8、单臂颈臂屈伸3组x8、背臂屈伸2组x12 星期五:目标肌肉:腿作:剪步蹲3组x10、直腰跪4组x10、蛙跳2组x30、高抬腿3组x120、仰卧提臀3组x30 星期六(单):目标肌肉:胸 腰腹作:双杠臂屈伸2组x力竭、俯卧撑3组x力竭、平板哑铃飞鸟3组x10、平板哑铃卧推3组x12、卷腹2组x力竭、转腰2组x40、卷侧腹2组x力竭、提铃体侧屈3组x12 星期六(双):目标肌肉:背 腰腹作:引体向2组x力竭、单臂哑铃划船3组x10、俯身哑铃划船3组x10、直腿硬拉3组x12、卷腹2组x力竭、转腰2组x40、卷侧腹2组x力竭、提铃体侧屈3组x12 希望能您帮助 本回答由网友推荐 评论 especially the palm to
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