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Weight History
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12 October 2021
2021.10.12
上肢中力量训练 间歇30s-1分钟
热身:器械引体向上 15×2组
器械高位下拉 10kg 10×5
T型杠铃划船 10kg 12×5组
直臂下拉 11-14kg
单臂哑铃划船 11-14kg 10×4
龙门架窄距下拉 32kg 10×4组
腹部10分钟
有氧 20分钟
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08 October 2021
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06 October 2021
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05 October 2021
2021.10.2
下肢大重量训练日
热身 激活:自重深蹲 弓步蹲 侧步蹲 leg swings
预疲劳组:史密斯臀推 10kg 2×15
史密斯臀推 15kg 8×2 20kg 8×3组
板凳分腿蹲 10kg 10×3
相扑硬拉 20kg 8×3
绳索臀拉+侧踢 中小重量 2组
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04 October 2021
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