初学者的训练计划举例

jacky

Beginner Program 初学者的训练计划举例

一下训练计划每周2-3次，训练前10-15分钟低到中等强度的有氧运动热身，训练后的拉伸放松。

Shoulders肩部







Bar Military Press

1 set, 12 repetitions

Back背部







Lat Pulldown

1 set, 12 repetitions

Cable Seated Low Row

1 set, 12 repetitions

Chest胸部







Decline Close-Grip Bench Press

1 set, 12 repetitions

Dumbbell Pull-Over

1 set, 12 repetitions

Arms 手臂







Seated Triceps Extension

1 set, 12 repetitions

Dumbbell Biceps Curl

1 set, 12 repetitions

Legs 大腿







Machine Leg Extension

1 set, 12 repetitions

Machine Leg Curl

1 set, 12 repetitions

Beginner Squat

1 set, 12 repetitions

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