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TA的每日心情 | 鬱悶 2013-10-6 06:23 |
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簽到天數: 2 天 [LV.1]初來乍到
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樓主 |
發表於 2012-6-6 13:25:09
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顯示全部樓層
lat pulldown:starting 110 ,120,130,each time 12rep per setShoulder press: 80, 3 set of 12,第四set5下後冇力上
rear lateral rasie:10 lbs db, 3set of 12(輕咗點,下次加weight last set)Hyper extension : 3 x 20 做個好男人
Club house 冇row machine
Seated bench press : starting 130,150,165 ,12 reps each
Db fly: 10 ,3 set of 12 ,輕,下次用15
Incline press:30lbs ,3x12
Arm curl :15 db 2sets (2x12),20lb 15reps ,
Seated arm curl with incline Bench,3x 12 ,10lb db(下次改concentate arm curl 15lb)
Cruch 30 ,straight leg raise 20,Dumbell side bent 55 db 15 rep(1 set each)
Seated leg extension: 135、150、165 ,12reps each
Seated leg curl:90、100、110,12 reps each(下次改100、100、110)
Squart: 2x55lb dumbell,3x15
時間關係,下星期開始可能將腳拆開,放係bike 果兩日做
新gym訓練書 |
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