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Smashed Chest+ Shoulder yesterday with my older brother (Yes he is my real brother)
Gave this brah an epic intense training.
Here's the workout:
ALL workout rest between sets 45 sec.
-Incline Bench Press x4
-Seated Fly x4
-Flat Dumbbell Press Heavy x4
-Cable Cross Over x4
-Shoulder Press x3
-Side Lateral Raise drop set x3
-Reverse fly x3
-Shrugs x3
Insane burn today! Go and train now if you haven't!
常常聽朋友說 我都有去運動健身 為什麼就是沒有效！？
不分男女 不要再盲目的健身了！
藉由這個影片
希望大家都可以設計出一套
屬於自己的健身計畫
我自己的計畫是:
Monday (Back and Triceps)
-Chin Up
-Tricep Press
-Dumbbell Lying Across Face Triceps Extension
-Dumbbell Standing One Arm Triceps Extension
-Barbell Bent Over Row
-Dumbbell One Arm Row
-Cable Rope Triceps Pushdown
-Cable One Arm Tries Extension
Tuesday (Chest and Biceps)
-Barbell Bench Press
-Dumbbell Bench Press
-Incline Bench Press
-Decline Bench Press
-Dips
-Barbell Curl
-Cable Lower Chest Raise
-Cable Cross Over
Thursday (Shoulder and Abs)
-Dumbbell Shoulder Press
-Dumbbell Lateral Raise
-Weight Plate Front Raise
-Barbell Standing Military Press
-Barbell Standing Press Behind the Neck
-Weight Plate Side Bend
-Cable Standing Deltoid Raise
-Cable Kneeling Pulldown
-Hanging Pike
Friday (Legs)
-Barbell Full Squat
-Barbell Front Squat
-Barbell Deadlift
-Barbell Romanian
-Leg Press
-Calf Raise
-Leg Curl
另外在影片中提到的手機App叫做： JEFIT https://www.jefit.com
有興趣的人可以下載來用看看哦
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