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发帖数: 650 | 1 第三周训练计划：
周一： Running, staire machine, or hiking 30 min in Z-2
or Cycling, rowing or swimmig 45 min in Z-2. During
either workout add for 2-minute interval sessions in
Z-3
周二： 2 set of 20: push-ups, oblique crunches
2 set of 8: Bent-over flies, upright rows, wide-grip
chin ups, Squats. Do 100 jump rope skips between
each.
1-2 min on each side of the following stretch:
quad stretch, shoulder stretch, back stretch
hamstring s |
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