五分化训练-背部训练计划🔥
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| VIDEOS | |||
| MP4 | N/A | 480P | Download |
| MP4 | N/A | 480P | Download |
| MP4 | N/A | 480P | Download |
| MP4 | N/A | 360P | Download |
| MP4 | N/A | 360P | Download |
| MP4 | N/A | 360P | Download |
| AUDIO | |||
| MP4 | N/A | mp4a.40.2 | Download |
| MP4 | N/A | mp4a.40.5 | Download |
| MP4 | N/A | mp4a.40.2 | Download |
| THUMBNAILS | |||
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JPEG | Origin Image | Download |
五分化训练是指一个循环我们训练五次，分别训练胸、背、肩、手臂和腿，今天第二天我们练背，背部肌群是仅次于腿部的全身第二大肌群，所以把背练好对于整体的肌肉量的提升还有倒三角的形体都是非常重要的！
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🔥热身 引体向上10-12×3
1️⃣高位下拉 12×4
2️⃣对握高位下拉 12×3
3️⃣哑铃单臂划船 两侧各12×3
4️⃣钢线划船 12×4
5️⃣直臂下压 12-15×3
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🔥热身 引体向上10-12×3
1️⃣高位下拉 12×4
2️⃣对握高位下拉 12×3
3️⃣哑铃单臂划船 两侧各12×3
4️⃣钢线划船 12×4
5️⃣直臂下压 12-15×3
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