齋兄,你點操法?
我一星期兩,每次1小時10分左近,做全身,每個動作三set ,12-15 下,其他就20-30(唔用weight),superset 方式
次予:
Lat pull down
Seat bench press
Shoulder press 5組10下
Hyper extension 4組20
Dumbbell fly
Rear lat raise
Incline bench press
Arm curl
Tricep push down
Concentrate arm curl
Leg extension
Leg curl(5組)
Calf raise
Crunch 30下
Reverse crunch 20
Db side bent 15下每邊
Straight leg raise 10