瑞典健身模特： SANDRA REICHE [12P]

覃汝 · 发表于 2017-3-16 16:12:52

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覃汝 · 发表于 2017-3-16 16:13:33

Day 1: Legs

Barbell Squats 4 x 10-12
Deadlifts 4 x 10-12
Leg Extension 4 x 10-12
Leg Curl 4 x 10-12
Hip Thrust 4 x 10-12
Day 2: Shoulders/Chest

Standing Barbell Military Press 4 x 10-12
Side Lateral Raises 4 x 12
Reverse Machine Fly’s 4 x 10-12
Machine Bench Press 4 × 10-12
Day 3: Back/Abs

Band Assisted Pull Ups 4 x 15
Wide Grip Pulldown 4 x 12
Seated Cable Row 4 x 12
Back Extensions 4 x 12
Ab Crunch Machine 4 x 12
Hanging Leg Raise 4 x 12
Cable Crunch 4 x 12
Day 4: Biceps/Triceps

Alternating Hammer Curls 4 x 12
Cable Preacher Curl 4 x 12
Decline Dumbbell Extensions 4 x 12
Dip Machine 4 x 12
Pushdowns 4 x 12
Day 5, 6 & 7: Rest Day

Recovery