[問題] 各位巨巨請幫我解答消失
各位巨巨好
小弟身高173/體重69/體脂約19(體脂計量的希望能降到15以下)/健身年齡半年/吃的部分
太油,甜食不吃,三餐正常吃
想問巨巨們我健身計畫這樣下去o不ok
我想知道我方向是否正確
1.背+二頭
2.胸+三頭
3.腿+肩
假日加上腹、前臂、有氧半小
下列是我練各部位的器材及組數
(有些器材我不太確定正確名稱,請見諒)
背
1.free weight器械下拉(可做單邊)
8-10RM 4-5組
2.槓鈴划船
8-10RM 3組
3.free weight器械划船(很像啞鈴划船)
10-12RM 3-4組
4.划船機
8-10RM 3-4組
5.器械划船
8-10RM 3-4組
6.T字下拉
8-10RM 3組
胸
1.平胸啞鈴臥推
8-10RM 5-6組
2.槓鈴臥推
8-10RM 3-4組
3.器械練內胸
8-10RM 4組
4.器械推上胸
8-10RM 3組
5.滑輪上拉(練上胸)
8-10RM 4組
6.器械下壓(下胸)
8-10RM 3組
7.器械飛鳥
8-10RM 4組
腿
1.槓鈴深蹲
8-12RM. 4-5組
2.坐姿蹬腿
8-10RM. 4組
3.坐姿腿彎舉
8-10RM 3組
4.坐姿腿屈申
8-10RM. 3組
5.小腿
20RM. 3組
肩
1.阿諾推舉
10-12RM. 2組
2.啞鈴肩推
8-10RM. 3組
3.坐姿槓鈴肩推
8-10RM. 4組
4.器械側舉
10-14RM. 4組
5.滑輪側舉
10-12RM. 5組
6.俯身飛鳥
10-12RM. 4組
7.反向蝴蝶
10-12RM. 4組
二頭
1.槓鈴臂彎舉
8-10RM. 2-3組
2.錘擊臂彎舉
10-12RM. 3組
3.托臂彎舉
8-10RM. 3-4組
三頭
1.滑輪下拉
8-12RM. 4組
2.單臂下拉
8-10RM. 3組
3.俯身臂屈申
8-10RM. 3組
內容有點多又複雜,我盡量排版了
希望能獲得巨巨們的建議,感謝觀看
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推
03/13 15:27, , 1F
03/13 15:27, 1F
→
03/13 15:27, , 2F
03/13 15:27, 2F
→
03/13 15:28, , 3F
03/13 15:28, 3F
→
03/13 15:29, , 4F
03/13 15:29, 4F
→
03/13 15:30, , 5F
03/13 15:30, 5F
推
03/13 15:30, , 6F
03/13 15:30, 6F
推
03/13 15:32, , 7F
03/13 15:32, 7F
推
03/13 15:43, , 8F
03/13 15:43, 8F
推
03/13 16:12, , 9F
03/13 16:12, 9F
→
03/13 16:12, , 10F
03/13 16:12, 10F
→
03/13 16:18, , 11F
03/13 16:18, 11F
→
03/13 16:21, , 12F
03/13 16:21, 12F
推
03/13 16:26, , 13F
03/13 16:26, 13F
推
03/13 16:34, , 14F
03/13 16:34, 14F
→
03/13 16:36, , 15F
03/13 16:36, 15F
→
03/13 16:37, , 16F
03/13 16:37, 16F
→
03/13 16:37, , 17F
03/13 16:37, 17F
推
03/13 16:40, , 18F
03/13 16:40, 18F
推
03/13 16:41, , 19F
03/13 16:41, 19F
推
03/13 16:58, , 20F
03/13 16:58, 20F
→
03/13 16:59, , 21F
03/13 16:59, 21F
推
03/13 17:16, , 22F
03/13 17:16, 22F
推
03/13 17:32, , 23F
03/13 17:32, 23F
推
03/13 17:52, , 24F
03/13 17:52, 24F
→
03/13 17:54, , 25F
03/13 17:54, 25F
→
03/13 17:54, , 26F
03/13 17:54, 26F
推
03/13 17:56, , 27F
03/13 17:56, 27F
推
03/13 17:58, , 28F
03/13 17:58, 28F
推
03/13 17:59, , 29F
03/13 17:59, 29F
→
03/13 18:12, , 30F
03/13 18:12, 30F
推
03/13 18:20, , 31F
03/13 18:20, 31F
→
03/13 18:21, , 32F
03/13 18:21, 32F
→
03/13 18:36, , 33F
03/13 18:36, 33F
推
03/13 18:37, , 34F
03/13 18:37, 34F
→
03/13 18:40, , 35F
03/13 18:40, 35F
→
03/13 18:40, , 36F
03/13 18:40, 36F
推
03/13 18:44, , 37F
03/13 18:44, 37F
→
03/13 18:45, , 38F
03/13 18:45, 38F
→
03/13 18:46, , 39F
03/13 18:46, 39F
→
03/13 18:49, , 40F
03/13 18:49, 40F
推
03/13 19:03, , 41F
03/13 19:03, 41F
推
03/13 19:06, , 42F
03/13 19:06, 42F
推
03/13 19:28, , 43F
03/13 19:28, 43F
推
03/13 19:41, , 44F
03/13 19:41, 44F
→
03/13 19:44, , 45F
03/13 19:44, 45F
→
03/13 22:22, , 46F
03/13 22:22, 46F
→
03/13 22:22, , 47F
03/13 22:22, 47F
→
03/13 22:34, , 48F
03/13 22:34, 48F
→
03/13 22:34, , 49F
03/13 22:34, 49F