z*****a 发帖数: 9790 | 1 8/17: Barbell Bench Press 5组, Smith Machine Bench press 5组, Lever Seated
Fly 5组,
Barbell Decline Bench Press 4组, Triceps Pull Down 5组, Lever Triceps
Extension 4组
8/18: Outdoor easy run 4mile @ 8:51min
8/19: Cable Pull Down 6组, Cable Seated Row 6组, Pull up 3x10, Barbell
Biceps Curl 5组,
Lever Biceps Curl 5组
8/20: Outdoor speedwork
Warm-up 1mile, 3x1600m (@ 7:24, 7:25, 7:42) w/800m jogs, cool-down
1mile
8/21: Outdoor easy run 4mile @ 8:55min
8/22: Barbell Shoulder Press 6组, Dumbbe | k***z 发帖数: 4718 | | j*********g 发帖数: 3826 | 3 猫现在好厉害啊.
Triceps
【在 z*****a 的大作中提到】 : 8/17: Barbell Bench Press 5组, Smith Machine Bench press 5组, Lever Seated : Fly 5组, : Barbell Decline Bench Press 4组, Triceps Pull Down 5组, Lever Triceps : Extension 4组 : 8/18: Outdoor easy run 4mile @ 8:51min : 8/19: Cable Pull Down 6组, Cable Seated Row 6组, Pull up 3x10, Barbell : Biceps Curl 5组, : Lever Biceps Curl 5组 : 8/20: Outdoor speedwork : Warm-up 1mile, 3x1600m (@ 7:24, 7:25, 7:42) w/800m jogs, cool-down
| b**k 发帖数: 11850 | |
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