肌肉男---朱利安田中（JULIAN TANAKA）【11P】
**** Hidden Message ***** JULIAN TANAKAAge: 28Height: 5’8” – 174 cmWeight: 201 lbs – 91 kg
Monday: Chest/Biceps
[*]Incline Bench Press 4 x 10
[*]Machine Fly’s 4 x 15
[*]Cable Crossovers 4 x 15
[*]Cable Pullovers 4 x 12
[*]Flat Bench Dumbbell Press 5 x 12/10/10/10/8
[*]Hammer Curl 5 x 12/10/10/10/8
[*]EZ-Bar Curls 4 x 10
[*]Concentration Curls 4 x 12
[*]Incline Alternate Dumbbell Curls 3 x 15
Tuesday: Legs
[*]Squats 5 x 10/8/6/6/20
[*]Barbell Lunges 5 x 8/8/6/6/20
[*]Hamstrings Curls 4 x 12
[*]Leg Extensions 4 x 12
[*]Standing Calf Raises 4 x 25
[*]Single Standing Leg Curl 4 x 10
[*]Seated Calf Raises 4 x 25
Wednesday: Back/Triceps
[*]Seated Row 4 x 12
[*]Underhand Grip Pulldowns 4 x 20
[*]Single Arm Pulldowns 4 x 15
[*]V-Bar Pulldowns 4 x 15
[*]Skull Crushers 5 x 12
[*]Rope Pushdowns 4 x 12
[*]Bodyweight Skulls 4 x 12
[*]Straight-Bar Pulldowns 3 x 20
Thursday: Shoulder/Traps
[*]Military Press 5 x 6
[*]Lateral Raises 5 x 20
[*]Arnold Press 5 x 6
[*]Front Raises 5 x 20
[*]One Arm Lateral Raises 4 x 15
[*]Face Pulls 4 x 15
[*]Dumbbell Upright Rows 4 x 12
[*]Shrugs 4 x 15
Friday: Legs
[*]Squats 5 x 10/8/6/6/20
[*]Barbell Lunges 5 x 8/8/6/6/20
[*]Lying Hamstring Curls 4 x 12
[*]Leg Extensions 4 x 12
[*]Standing Calf Raises 4 x 25
[*]Single Standing Leg Curls 4 x 10
[*]Seated Calf Raises 4 x 25
Saturday: Upper Body
[*]Incline Bench Press: 4 x 10
[*]Military Press 4 x 6
[*]V-Bar Pulldowns 4 x 15
[*]Arnold Press 5 x 6
[*]Shrugs 4 x 15
[*]EZ-Bar Curls 4 x 10
[*]Rope Pushdowns 4 x 12
Sunday: Rest/Outdoors Activity
[*]Hike 45 mins
一部非常好的作品啊，了不起的特写。
页:
[1]