MAXSPORTCENTER 極限體育中心 MAXSPORT.COM.TW

亞洲杯健美國手王遷聖最新訓練課表 / 極限體育中心專題小組整理

                                                        組數                           次數

星期一

槓鈴胸前推舉(史密斯OR啞鈴)                  3                            4~6

立姿划船                                              3                            4~6

立姿啞鈴前舉                                        3                            4~6

Cable Seated Rear Lateral Raise       4                           8~12

星期二

槓鈴深蹲                                              3                             4~6

跨步蹲舉                                              3                             6~8

硬舉                                                    3                             4~6

Lying Leg Curls                                  3                             4~6

站姿提踵                                              4                            8~12

星期三

V把滑輪下拉                                         3                              4~6

機械划船(槓鈴划船)                                3                              4~6

T把划船                                                3                              4~6

滑輪頸前下拉(OR單槓)                           3                               4~6

Knee / Hip Raise On Parallel Bars       3                              8~12

Ab Crunch Machine                             3                              8~12

星期四

上斜槓鈴握推(兩個角度各3組)                   6                               4~6

槓鈴仰臥推舉                                          3                               4~6

雙槓(OR下斜推舉)                                   3                               4~6

槓鈴聳肩                                                4                               8~12

星期五

槓鈴彎舉                                                3                                 4~6

槓鈴斜板彎舉                                          3                                 4~6

Alternate Incline Dumbbell Curl            3                                 4~6

法式推舉                                                3                                 4~6

Triceps Pushdown                                3                                 4~6

Triceps Pushdown - Rope Attachment  3                                 4~6

星期六

Leg Extensions                                     3                                 4~6

Seated Leg Curl                                    3                                 4~6

Leg Press                                              3                                 4~6

直膝硬舉                                                  3                                8~12

坐姿提踵                                                  3                                8~12

星期日

機械划船                                                   6                                 4~6

T把划船                                                    3                                 4~6

Pullups                                                    3                                 力竭

Knee / Hip Raise On Parallel Bars            3                                8~12

聳肩                                                          4                                8~12