【私教課 5】3/10/2025 - 肩背胸

 

1. seated upper back/rear delts pull
2. Seated face pull
3. Easy bar standing shoulder press
4. Easy bar bend over lats row
5. Cable single arm lateral raises
6. chest press machine with plates 30x8

 

1. 坐姿上背部/三角肌後束拉伸 50
2. 坐姿麵拉 40
3. 簡易單杠站姿肩部推舉 40
4. 簡易單杠俯身背闊肌劃船 60
5. 繩索單臂側平舉 10
6. 悍馬機胸部推舉 80