Legcurlmachine Barbellsquats105x10 SmithmachineorDBBulgariansplitsquats Hipthrust250x10 DBRDL40sx12 Jumpsquats3x12 腿弯举机 杠铃深蹲105x10 史密斯机保加利亚分腿深蹲 臀推250x10 哑铃RDL40sx12 跳蹲3x12 [阅读全文]
KEEP MOVING
使卵石臻于完美的，并非锤的打击，而是水的且歌且舞。
博文
(2025-03-03 12:23:07)
Legcurlmachine Barbellsquats105x10 SmithmachineorDBBulgariansplitsquats Hipthrust250x10 DBRDL40sx12 Jumpsquats3x12 腿弯举机 杠铃深蹲105x10 史密斯机保加利亚分腿深蹲 臀推250x10 哑铃RDL40sx12 跳蹲3x12 [阅读全文]
(2025-02-24 12:38:33)
【私教课3】2/24/2025-肩背胸 seatedupperback/reardeltspull Seatedfacepull Easybarstandingshoulderpress Easybarbendoverlatsrow Cablesinglearmlateralraises chestpressmachinewithplates30x8 坐姿上背部/三角肌后束拉伸 坐姿面拉 简易单杠站姿肩部推举 简易单杠俯身背阔肌划船 绳索单臂侧平举 悍马机胸部推举 [阅读全文]
(2025-02-17 11:44:56)
1.AbductionmachinesupersetswithAdductionmachine1502.Barbellsquats1053.Glutesfocusedstepups404.Hipthrust2505.DBRDL406.深蹲跳3组[阅读全文]
(2025-02-11 12:06:11)
1.Latshighrowmachine80x122.Latslowrowmachine80x103.Shoulderpressmachine(withplates)70x84.Cableuprightrowsupersetswithfrontraises35x105.Inclinedbenchlateralraises10x126.chestpressmachinewithplates30x8[阅读全文]
(2025-01-29 18:01:21)
(2024-12-16 10:51:38)
【私教课35】12/16/2024-臀腿1.AbductionmachinesupersetswithAdductionmachine1452.Barbellsquats853.Glutesfocusedstepups404.Hipthrust160x205.DBRDL406.Kickbacksmachine(optional)90
[阅读全文]
(2024-12-09 13:11:23)
【私教课34】12/9/2024-肩背胸1.Latshighrowmachine1102.Latslowrowmachine703.Shoulderpressmachine(withplates)704.Cableuprightrowsupersetswithfrontraises30，105.Inclinedbenchlateralraises7.56.Chestpressmachine(withplates)60[阅读全文]
(2024-12-02 10:46:38)
【私教课33】12/2/2024-臀腿1.Calfraisesmachine1002.Legcurlmachine,slownegative953.Hipthrust2504.Legextensions,855.Legpressmachine2106.Adduction(optional)[阅读全文]
(2024-11-25 12:42:43)
【私教课32】11/25/2024-肩背胸1.DBstandingruntherack哑铃侧平举15x122.Shoulderpressmachine60x123.Widegriplatspulldownsupersetswithclose/reversegriplatspulldown85x124.PecDecmachinereardeltsfly85x125.Preacherscurlmachine60x126.Tricepdipsmachine110x127.Cableuprightrow面拉30x12[阅读全文]
(2024-11-18 10:44:38)
【私教课31】11/18/2024-臀腿 1.Calfraisesmachine70 2.Legcurlmachine,slownegative85 3.Hipthrust240 4.Legextensions,85 5.Legpressmachine200 6.Adduction(optional)155 [阅读全文]
