【私教课 5】3/10/2025 - 肩背胸

 

1. seated upper back/rear delts pull
2. Seated face pull
3. Easy bar standing shoulder press
4. Easy bar bend over lats row
5. Cable single arm lateral raises
6. chest press machine with plates 30x8

 

1. 坐姿上背部/三角肌后束拉伸 50
2. 坐姿面拉 40
3. 简易单杠站姿肩部推举 40
4. 简易单杠俯身背阔肌划船 60
5. 绳索单臂侧平举 10
6. 悍马机胸部推举 80