3.Gün

Workout

Single Arm Reverse Grip Cable Bicep Curl

Equipment: Cable, Full Gym, Resistance Band

Single Arm Reverse Grip Cable Bicep Curl

3 Sets

10 Reps

Squat

Equipment: Barbell, Full Gym

Squat

3 Sets

5 Reps

Leg Extension

Equipment: Full Gym, Machine

Leg Extension

3 Sets

8-12 Reps

Bench Press

Equipment: Barbell, Bench, Full Gym

Bench Press

3 Sets

5 Reps

Chest Press Machine

Equipment: Full Gym, Machine

Chest Press Machine

3 Sets

8-12 Reps

Lat Pulldown

Equipment: Cable, Full Gym

Lat Pulldown

3 Sets

8-12 Reps

V-bar Lat Pulldown

Equipment: Cable, Full Gym

V-bar Lat Pulldown

3 Sets

8-12 Reps

Rope Pushdown

Equipment: Cable, Full Gym

Rope Pushdown

3 Sets

8-12 Reps

Push-down

Equipment: Cable, Full Gym

Push-down

3 Sets

8-12 Reps

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二头肩膀 2.Gün