IQETICSINTELLIGENT ATHLETICS

肌肉质量的增加

旨在实现肌肉最大化增长的4天分化训练。基础动作与孤立动作的平衡。

8 weeks 4 days/week

About this program

The "肌肉质量的增加" program runs for 8 weeks, 4 training days per week, suitable for intermediate level. It includes 4 training days and 24 exercises in total.

Day 1. 第1天：胸部和三头肌

4 sets · 8–12 reps · rest 90 sec

卧推，而躺着

3 sets · 10–12 reps · rest 75 sec

3 sets · 10–12 reps · rest 75 sec

具有窄握柄的卧推

3 sets · 8–10 reps · rest 90 sec

块中的臂的延伸

3 sets · 12–15 reps · rest 60 sec

手臂伸展与杠铃躺着

2 sets · 10–12 reps · rest 75 sec

Day 2. 第2天：背部和二头肌

4 sets · 6–10 reps · rest 120 sec

中等抓地力的引体向上

4 sets · 8–12 reps · rest 90 sec

杠铃倾斜拉动

3 sets · 8–12 reps · rest 90 sec

在斜坡上拉一个哑铃

3 sets · 10–12 reps · rest 75 sec

用杠铃弯曲手臂

3 sets · 8–12 reps · rest 75 sec

用哑铃弯曲手臂

3 sets · 10–15 reps · rest 60 sec

Day 3. 第三天：腿

4 sets · 8–12 reps · rest 120 sec

罗马尼亚推力

3 sets · 8–12 reps · rest 90 sec

平台的脚压

3 sets · 10–15 reps · rest 75 sec

模拟器中的腿部伸展

3 sets · 12–15 reps · rest 60 sec

躺下时弯曲腿部

3 sets · 10–15 reps · rest 60 sec

起床你的脚趾

4 sets · 15–20 reps · rest 45 sec

Day 4. 第4天：肩膀和手臂

4 sets · 8–12 reps · rest 90 sec

把哑铃摆到两边

3 sets · 10–15 reps · rest 60 sec

倾斜地摆动哑铃

3 sets · 12–15 reps · rest 60 sec

斯科特的长凳上用杠铃弯曲手臂

3 sets · 10–12 reps · rest 75 sec

坐着时用杠铃伸展手臂

3 sets · 10–12 reps · rest 75 sec

抬起虎钳中的腿

3 sets · 12–15 reps · rest 60 sec

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