【私教課9】4/21/2025-肩背胸 Cablebicepscurl Cabletricepspressout Ezbarshoulderpress Seatedlateralraises Peckdeckmachine Latshighrow(preferplatesloaded) Latslowrow(preferplateloaded) 繩索二頭肌彎舉 繩索三頭肌過頭舉 杠鈴肩上推舉 器械側平舉 蝴蝶機反向飛鳥 悍馬機高位下拉 悍馬機低位劃船 [閱讀全文]
KEEP MOVING
使卵石臻於完美的，並非錘的打擊，而是水的且歌且舞。
博文
(2025-04-21 16:46:29)
【私教課9】4/21/2025-肩背胸 Cablebicepscurl Cabletricepspressout Ezbarshoulderpress Seatedlateralraises Peckdeckmachine Latshighrow(preferplatesloaded) Latslowrow(preferplateloaded) 繩索二頭肌彎舉 繩索三頭肌過頭舉 杠鈴肩上推舉 器械側平舉 蝴蝶機反向飛鳥 悍馬機高位下拉 悍馬機低位劃船 [閱讀全文]
(2025-03-10 13:02:13)
seatedupperback/reardeltspull Seatedfacepull Easybarstandingshoulderpress Easybarbendoverlatsrow Cablesinglearmlateralraises chestpressmachinewithplates30x8 坐姿上背部/三角肌後束拉伸50 坐姿麵拉40 簡易單杠站姿肩部推舉40 簡易單杠俯身背闊肌劃船60 繩索單臂側平舉10 悍馬機胸部推舉80 [閱讀全文]
(2025-03-03 12:23:07)
Legcurlmachine Barbellsquats105x10 SmithmachineorDBBulgariansplitsquats Hipthrust250x10 DBRDL40sx12 Jumpsquats3x12 腿彎舉機 杠鈴深蹲105x10 史密斯機保加利亞分腿深蹲 臀推250x10 啞鈴RDL40sx12 跳蹲3x12 [閱讀全文]
(2025-02-24 12:38:33)
【私教課3】2/24/2025-肩背胸 seatedupperback/reardeltspull Seatedfacepull Easybarstandingshoulderpress Easybarbendoverlatsrow Cablesinglearmlateralraises chestpressmachinewithplates30x8 坐姿上背部/三角肌後束拉伸 坐姿麵拉 簡易單杠站姿肩部推舉 簡易單杠俯身背闊肌劃船 繩索單臂側平舉 悍馬機胸部推舉 [閱讀全文]
(2025-02-17 11:44:56)
1.AbductionmachinesupersetswithAdductionmachine1502.Barbellsquats1053.Glutesfocusedstepups404.Hipthrust2505.DBRDL406.深蹲跳3組[閱讀全文]
(2025-02-11 12:06:11)
1.Latshighrowmachine80x122.Latslowrowmachine80x103.Shoulderpressmachine(withplates)70x84.Cableuprightrowsupersetswithfrontraises35x105.Inclinedbenchlateralraises10x126.chestpressmachinewithplates30x8[閱讀全文]
(2025-01-29 18:01:21)
(2024-12-16 10:51:38)
【私教課35】12/16/2024-臀腿1.AbductionmachinesupersetswithAdductionmachine1452.Barbellsquats853.Glutesfocusedstepups404.Hipthrust160x205.DBRDL406.Kickbacksmachine(optional)90
[閱讀全文]
(2024-12-09 13:11:23)
【私教課34】12/9/2024-肩背胸1.Latshighrowmachine1102.Latslowrowmachine703.Shoulderpressmachine(withplates)704.Cableuprightrowsupersetswithfrontraises30，105.Inclinedbenchlateralraises7.56.Chestpressmachine(withplates)60[閱讀全文]
(2024-12-02 10:46:38)
【私教課33】12/2/2024-臀腿1.Calfraisesmachine1002.Legcurlmachine,slownegative953.Hipthrust2504.Legextensions,855.Legpressmachine2106.Adduction(optional)[閱讀全文]
