中级健身计划.docx

健身房增肌锻炼计划周一:胸 肱三头肌练习动作           组数*次数      平板卧推                4*12上斜(史密斯)卧推 4*12哑铃卧推                 4*12哑铃飞鸟                 4*15颈后臂屈伸            4*12龙门架下压            4*12周二        背部、腹部练习动作           组数*次数       硬拉                          4*8引体向上                   4* 力竭(拉力器颈前下拉引体向上做不动者做)T杠划船                   4*12杠铃划船                  4*12哑铃划船                  4*15卷腹                         4*15举腿                         4*15周三       肩部、腹部练习动作           组数*次数        哑铃推肩                 4*12史密斯推肩            4*8(哑铃侧平举            6*小重量力竭俯身哑铃飞鸟         6*小重量力竭下拉卷腹                4*15平板支撑                 4*2分钟以上周五         胸部、腹部练习动作           组数*次数         平板卧推                6*12下斜哑铃卧推        4*12哑铃卧推                 4*12龙门架夹胸            4*12卷腹                        4*15两头起                    4*15周六        腿部、肱二头肌练习动作           组数*次数         史密斯深蹲            6*8箭步走                   3*20米倒蹬                       4*12腿弯举                   4*