Description

花些时间来塑造你的夏日酷臂,现在还不算太晚!快抓起一对中型加重哑铃,并有力保持直到结束。然后走出去炫出你的夏日酷臂吧!


Exercises

Set 1: 3 rounds
杠铃上举
Weights: Moderate
杠铃上举
15 reps
哑铃直立行
Weights: Moderate
哑铃直立行
15 reps

Set 2: 1 round
休息
休息
20 seconds

Set 3: 3 rounds
哑铃叛徒行
Weights: Moderate
哑铃叛徒行
12 reps
哑铃推胸
Weights: Moderate
哑铃推胸
15 reps
哑铃俯卧撑
哑铃俯卧撑
10 reps

Set 4: 1 round
休息
休息
20 seconds

Set 5: 3 rounds
哑铃侧肩抬升
Weights: Moderate
哑铃侧肩抬升
10 reps
侧弓步与肱三头肌伸展
Weights: Moderate
侧弓步与肱三头肌伸展
12 reps
哑铃前举
Weights: Moderate
哑铃前举
10 reps

Set 6: 1 round
休息
休息
20 seconds

Set 7: 1 round
肩部伸展
肩部伸展
20 seconds
肘部,胸部出绵延
肘部,胸部出绵延
20 seconds


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