健身计划表

Monday (Delts, Traps, Triceps and Abs)

Delts: Delts Dumbbell Side Laterals (3 sets, 12 reps), Dumbbell Press (3 sets,

8-12 reps), Side Lateral Cable (3 sets, 8-12 reps), Front Raise with Olympic Bar (2 sets, 10 reps), Bent Over Dumbbell Laterals (3 sets, 10 reps)

Traps: Traps Shrugs (4 sets, 12 reps)

Triceps: Triceps Cable Extension (4 sets, 15 reps), Single Arm Extensions (3 sets,

15 reps), Close-Grip Bench Press (3 sets, 8 reps), French Press (3 supersets, 8 reps), Dumbbell Kickbacks (3 sets, 12 reps), Dips (3 sets of 15 reps)

Abs: Abs Crunches (3 sets, 20 reps), Rope Crunch (3 sets, 20 reps), Hanging Leg

Raise (3 sets, 12 reps), Leg Lifts (3 sets, 10 reps)

Tuesday (Back)

Wide-Grip Pulldowns (3 sets, 10 reps), Dumbbell Rows (3 sets, 10 reps), Bent Over Barbell Rows (4 sets, 10 reps), Deadlifts (3 sets, 12 reps), Close-Grip T-bar Row (3 sets, 10 reps), Behind-the-Neck Pulldowns (3 sets, 10 reps), Seated Rows

(3 sets, 10 reps), Hyperextensions (3 sets, 10 reps)

Thursday (Chest, Biceps, Forearms and Abs)

Chest: Chest Incline Barbell Press (5 sets, 10-12 reps), Flat Dumbbell Press (3

sets, 8-10 reps), Incline Dumbbell Flyes (3 sets, 10 reps), Cable Crossovers (3 sets, 12 reps), Decline Bench Press (3 sets, 8 reps)

Biceps: Biceps Straight Bar Curl (5 sets, 15 reps), Single Arm Dumbbell Curl (3

sets, 12 reps), Single Arm Preacher Curl (3 sets, 10 reps), Hammer Curl (2 sets, 12-15 reps)

Forearms: Forearms Reverse Curls – 6 sets, 15 reps

Abs: Abs Crunches (3 sets, 20 reps), Rope Crunch (3 sets, 20 reps), Hanging Leg

Raise (3 sets, 12 reps), Leg Lifts (3 sets, 10 reps)

Friday (Quads)

Leg Extensions (3 sets, 20 reps), Leg Press (4 sets, 12 reps), Squats (4 sets, 6 – 10 reps), Lunges(3 sets, 8 steps per leg), Leg Extensions (4 heavy sets, 10 reps)

Saturday (Hamstrings, Calves and Abs)

Hamstrings: Hamstrings Lying Leg Curl (6 sets, 12 reps), Romanian Dead lift (3

sets, 10 reps), Single Leg Hamstring Curl (3 sets, 12 reps), Leg Press (wide and feet high 3 sets, 12 reps)

Calves: Calves Standing Calf Raise (4 sets, 10 reps), Donkey Calf Raise (2 sets,

10 reps), Seated Calf Raise (3 sets, 10 reps)

Abs: Abs Crunches (3 sets, 20 reps), Rope Crunch (3 sets, 20 reps), Hanging Leg

Raise (3 sets, 12 reps), Leg Lifts (3 sets, 10 reps)