个人健身计划

原视频地址

周一到周五做简单的自重训练

以下是周六周日的训练计划

Notice

• Stretch
• For dropset,after reaching failure once,drop the volume 30%~40%
• For MYOreps,after failure,keep the weight same,do 4 reps in a row and rest for a few seconds until failure

Full Body Day1

1. Flat Dumbbell Press (If u got time use barbell )
   • set 1 : 4-6 reps with heavy weight ( kg)
   • set 2 : 8-10 reps ( kg)
2. Dumbbell romanian deadlift (If u got time use barbell )
   • 2 sets X 8-10 reps ( kg)
3. 2-grip lat pulldown
   • 2 sets X 10-12 reps
   • set 1 using overhand middle grip ( kg)
   • set 2 using underhand close grip ( kg)
   • after done do some curls to train the bicep ( kg)
4. Dumbbell step up ( kg)
   • 1 set X 8-10 reps (PER LEG)
5. Overhead cable tricep extension ( kg)
   • 1 set X 12-15 reps + dropset X 1
6. Machine Lateral Raise ( kg)
   • 1 set X 12-15 reps + dropset X 1
7. Standing Calf Raise
   • 1 set X 1-15 reps + dropset X 1

Full Body Day 2

1. Smith Machine Hack Squat
   • set 1 X 4-6 (with greater volume) ( kg)
   • set 2 X 8-10 (with smaller volume) ( kg)
2. High Incline Smith Press
   • Chair : 45-60 degrees
   • Take a slightly closer grip

30s-1min QUICK BREAK BETWEEN TWO EXERCISE

3. T-bar row ( kg)
   • 2 sets X 10-12 reps
   • set 1 do wide grip
   • set 2 do close grip

Do exercise 2,3 alternatively

4. Seated Leg Curl

   • 1 set X 10-12 reps

5. EZ-BAR Bicep Curl

   • 1 set X 12-15 reps + MYO reps

6. Cable Crunch

   • 1 set X 12-15 reps + dropset X 2