俯姿W槓划船
60kg 5*5
rest time 120sec
TRX仰姿划船
rest pause training *4
rest time 60sec
單槓引體向上
rest pause training *4
rest time 60sec
斜方肌聳肩
60kg 4sets reps:10.10.10.10
Rest time 60sec
俯姿啞鈴後平舉
12kg 4sets reps:9.8.8.8
rest time 60sec
W槓俯姿往脖後拉
20kg 4sets reps:10.10.10.10
rest time 60sec
W槓二頭彎舉
25kg 4sets reps:10.10.8.8
rest time 60sec
啞鈴錘式彎舉
10kg 4sets reps:9.9.8.8
rest time 60sec
W槓正握彎舉
15kg 4sets reps:10.10.10.10
改變握距跟角度就能獲得不同的刺激
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