【Jeff】讓小細(xì)胳膊練成大手臂的手臂訓(xùn)練！
1A. STRICT CURLS. 5-6 REPS, 3SETS.
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做5-6個(gè)就是極限的重量。
01:19
?1B. CHEAT CURLS. 5-6 REPS,3SETS.
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01:52
?2A. INCLINE WAITER CURLS.（蜘蛛式彎舉）, 8-10 REPS, 3SETS.
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03:28
?3A. CROSS BODY HAMMER CURLS.
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04:27
?三頭：
4A. LYING TRICEPS STRETCH EXTENSIONS.(仰臥臂屈伸), 6-8 REPS, 3SETS.
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06:14
?4B. EZ BAR JM PRESS. 3*F.
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06:41
?5A. ROCKING TRICEP PUSHDOWNS.(搖擺式三頭下壓) , 10-12REPS, 3 SETS.
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07:30
?6A. INCLINE TRICEPS KICKBACKS. 10-12REPS, 3 SETS.
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09:08
?6B. COBRA PUSH-UPS(眼鏡蛇俯臥撐). 3 X F.
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09:49
?標(biāo)簽：
