[討論] 13%->9% 訓練行程表
請大家看一下我7-8月要採用的練法，如果大家喜歡的話這菜單也可以直接抄下來。
行程表：
一個星期練2-3次，兩天練BACK一天練胸 EX: 二、四> BACK 六=>胸
二 四 週末
Back + Legs + ABS Back + Legs + ABS Chest + Legs + ABS
練的順序 背、腿、腹肌。假使時間可以在做”間歇訓練”=>20-25 minutes
全部要練完時間大約2.25小時，重量1.75小時，跑步0.5小時。
詳細的練的菜單
BACK
Mass EX SETS REPS
Front Pulldown 4^ 8,8,12,12
Bent-Over Row 4 6,8,10,12
T-Bar Row 3 6,10,12
Barbell Shrug 4 12,10,8,6
Straight-Arm Lat Pulldown 3 10,12,12
Rest 1-2 minutes between sets.
^First set is a warm-up not done to failure. After you’re properly warmed
up, use a weight that allow you to fail at the rep range listed.
CHEST
UPPER CHEST DEVELOPMENT SETS REPS
Incline Dumbbell Press 4 8/,10/,12/,12/
Incline Cable Flye 4 6/,8/,10/,10/
Machine Chest press 3 10,12,15,
Pec-Deck Flye 3 10,10,12,12
“/”indicates a drops set. After you reach failure on your first set, reduce
the weight and continue for as many reps as possible , resting up to two
minutes between sets. Rest 2-3 minutes between drop sets and 1-2 minutes
between straight sets.
ABS
GIANT SET SETS REPS
GiantSet:
Hanging Knee Raise 2 12
Double Crunch 2 20
Hip Thrust 2 15
Standing Oblique 2 12
_Dumbbell Crunch
Lateral Abdominal Flexion 2 20
以上是我的分享！之後會將我的"飲食"做更詳細的說明，兩者(飲食+訓練)搭配在一起
練6個星期訓練。最後會有照片看看有沒有成果！
GOOD LUCK
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