Training instructions

人体肌肉图解 全身训练 颈部练习 1负重耸肩Shrug 肩部练习 前束1Arnold Press 前束2Car drivers 中束1坐姿器械推肩Shoulder press 中束2Dumbbell lateral raise 后束1蝴蝶机反向飞鸟 后束2开肘哑铃划船 胸部练习 1Seated chest press 2蝴蝶机夹胸 3Bench barbell press 臂部Biceps training 1Barbell curl 2Dumbbell curl 3Standing barbell curl 4Underhand chin up 臂部Triceps training 1Dumbbell triceps 2Bench dip 3窄距俯卧撑 前臂Zottman curl 前臂Waist curl 前臂反握 前臂Reverse wrist curl 前臂正握 背部练习 1Seated row 2Pull down坐姿下拉 3Chin up Dumbbell bendover row 腹外斜肌练习 1Twisting crunch 2Side crunch 3Weighted twist 4Weighted side bend 腹直肌练习 上部Crunch 下部Lying leg raise Leg thrust up Roman chair leg raise 器械Abdominal training 腰部练习 1Hypertension山羊挺身 Contral lateral superman 2游式挺身 腿部Leg extensions