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core de force mma arm, at this time holding the weight of both hands in the chest or chest side arm two muscle exercise 1. low number bodybuilding Exercise physiology requires a combination of motion (quantity) arrangement.the afternoon: 拉力器夹胸向前伸重量20kg数15共4组第二 午:腿部坐姿腿屈伸重量30kg-50kg递增数15共5组俯卧腿弯举重量35kg-50kg递增数15-12-10-8共4组腿举重量130kg数30共3组史密斯机深蹲重量80kg数12共4组史密斯机站姿提踵重量60kg做至力竭共3组杠铃直腿硬拉重量50kg数12共4组晚:手臂二肌杠铃站姿窄/宽握臂弯举10kg30做2组20kg24做1组30kg18做1组共4组(每组低位、位、高位各10、8、6)坐姿斜哑铃交替臂弯举重量75kg-15kg递增数15-12-10-8递减共4组站姿哑铃交替胸前垂式臂弯举重量20kg数10共3组 standing single hand arm dumbbell curl weight 10kg number 12 a total of 3 groups (in turn around) weight arms chest pressureThe fitness program: [the original copy
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