IQETICSINTELLIGENT ATHLETICS

电力计划

专注于提高“三大项”（深蹲、卧推、硬拉）重量的训练计划。

12 weeks 4 days/week

About this program

The "电力计划" program runs for 12 weeks, 4 training days per week, suitable for intermediate level. It includes 4 training days and 19 exercises in total.

Day 1. 第1天：深蹲

5 sets · 3–5 reps · rest 180 sec

罗马尼亚推力

3 sets · 5–8 reps · rest 120 sec

模拟器中的腿部伸展

3 sets · 8–12 reps · rest 90 sec

起床你的脚趾

4 sets · 10–15 reps · rest 60 sec

3 sets · 45–45 reps · rest 60 sec

Day 2. 第2天：卧推

5 sets · 3–5 reps · rest 180 sec

3 sets · 5–8 reps · rest 120 sec

具有窄握柄的卧推

3 sets · 6–10 reps · rest 90 sec

把哑铃摆到两边

3 sets · 10–15 reps · rest 60 sec

块中的臂的延伸

3 sets · 10–12 reps · rest 60 sec

Day 3. 第三天：硬拉

5 sets · 1–3 reps · rest 240 sec

中等抓地力的引体向上

4 sets · 5–8 reps · rest 120 sec

在斜坡上拉一个哑铃

3 sets · 6–10 reps · rest 90 sec

用杠铃弯曲手臂

3 sets · 8–12 reps · rest 60 sec

抬起虎钳中的腿

3 sets · 10–15 reps · rest 60 sec

Day 4. 第四天：辅助

胸部有杠铃蹲下

3 sets · 5–8 reps · rest 120 sec

3 sets · 8–12 reps · rest 90 sec

3 sets · 8–12 reps · rest 90 sec

坐着时将块牵引到皮带上

3 sets · 8–12 reps · rest 90 sec

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