胸

训练计划

image-20230423210444548

蝴蝶肌夹胸

image-20230423002229315

平板卧推

image-20230423002522177

上斜哑铃飞鸟

image-20230423002305022

杠铃上斜卧推

image-20230423002830127

龙门架夹下胸

image-20230423003136604

双杠臂屈伸

image-20230423003029827

背

训练计划

image-20230423210334836

高位下拉

image-20230423164327463

坐姿划船

image-20230423205735398

直臂下拉

image-20230423205851519

窄距高位下拉

image-20230423205942885

俯身划船

image-20230423210151270

宽距坐姿划船

image-20230423210236422

腿

训练计划

image-20230423211817734

坐姿腿屈伸

image-20230423210829948

深蹲

image-20230423210950628

倒蹬机腿举

image-20230423211530323

俯卧腿弯举（腰部不用力，屁股不撅）

image-20230423211715526

肩

训练计划

image-20230423212631090

史密斯推肩

image-20230423212110581

哑铃侧平举

image-20230423212222249

蝴蝶机反向飞鸟

image-20230423212320016

绳索前平举

image-20230423212411999

绳索面拉

image-20230423212537833

小臂

训练计划

image-20230423213030936

哑铃手腕弯举

image-20230423212818644

反向哑铃手腕弯举

image-20230423212903715

站姿体后杠铃手腕弯举

image-20230423212958122

二三头

训练计划

image-20230423214003078

杠铃弯举

image-20230423213308228

直杠臂屈伸

image-20230423213746793

哑铃颈后臂屈伸

image-20230423213730391

牧师椅杠铃弯举

image-20230423213700395

绳索颈后臂屈伸

image-20230423213846270

练前篇

  • 训练前一小时,一勺蛋白粉
  • 训练前半小时上氮泵和肌酸