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发帖数: 673 | 1 Mon. Shoulder
Barbell Military Press. 1 set warm up, 2 sets progression
Barbell Upright Row, 1 set warm up, 2 sets progression
2 sets of front raise, calf raise 3 sets
2 sets of lateral raise; shrug 2 sets
Tue. Back and biceps
Chin up 1 set, Bent over row 2 sets, seated row 1 set
Barbell curl 2 sets, reverse barbell curl 1 set, wrist curl 2 sets
Wed. Aerobic, 45 min
Thu. Chest and tricep
Chest Dip 1 set, Barbell Bench Press 2 sets, incline bench 2 sets
Tri |
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