施瓦辛格健身健美计划（Schwarzenegger fitness program）.doc

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施瓦辛格健身健美计划（Schwarzenegger fitness program）.doc

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施瓦辛格健身健美计划（Schwarzenegger fitness program）

施瓦辛格健身健美计划（Schwarzenegger fitness program） 333333333333333333333333333 Monday / Wednesday / Friday chest Bench press: 4 groups, each group were 10, 8, 6, 4 Incline bench press: 4 groups, each group were 10, 8, 6, 4 Dumbbell supine birds: 3 groups, each group was 10, 8, 6 Double push up: 3 groups, each group were 15, 10, 8 Straight arm top lifting: 3 groups, 15 in each group back Pull ups: 4 groups, each group of 10 Narrow grip pull-up: 4 groups, each group of 10 T- pole rowing: 4 groups, each group is 15, 12, 8 and 6 Bent barbell rowing: 4 groups, 8 to 12 in each group thigh Squat: 5 groups, the first 4 groups were 10, 8, 6 and 4, plus a warm-up group of 20 Shoulder deep squat: 4 groups, each group was 10, 8, 8, 6 Inclined plate squat: 3 groups, 10 in each group Leg curl: 4 groups, 20, 10, 8 and 6 in each group Leg flexion and extension: 4 groups, 10 in each group Straight leg hard pull: 3 groups, 10 in each group A lower leg Donkey lift heel: 4 groups, each group of 10 Standing lifting Heels: 4 groups, 15, 10, 8 and 8 in each group Abdominal muscles Sit ups: 3 groups, 25 in each group Bent twist: 100 on each side Instrument sit ups: 3 groups, 25 in each group Sit ups: 50 Tuesday / Thursday / Saturday shoulder Push barbell neck: Group 5, 4 groups were 10, 8, 8, 6, plus a 15 warm-up group Dumbbell side lifting: 4 groups, each with 8 muscle nets Bent dumbbell lateral: 4 groups, each group of 8 Dumbbell shrug: 3 groups, 10 in each group The upper arm Alternate dumbbell curl: 5 groups, each group was 15, 10, 8, 6 and 4 Upper oblique dumbbell curl: 4 groups, 8 in each group Single arm dumbbell curl: 3 groups, 8 in each group Neck rear arm flexion and extension: 3 groups, 10 in each group forearm Wrist curls: 4 groups, 10 in each group Reverse grip curl: 3 groups, 10 in each group A lower leg Sitting posture lifting Heels: 4 groups, 10 in each group Abdominal muscles Reverse volume: 4 groups, 25 in each group Sitting twist: 100 on each side Sit ups: 4 groups, 25 in each g