肌肉男---朱利安田中（JULIAN TANAKA）【11P】

健身潮人

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健身潮人

JULIAN TANAKA

Age: 28

Height: 5’8” – 174 cm

Weight: 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
  

骆驼趾之者

一部非常好的作品啊，了不起的特写。