p*****r
发帖数: 272 | 1 贴一个Men's Health今年2月刊出的一个叫Back to Basics的plan，请给位先进点评一
下如何？
Day I:
1.Squat sets 5 reps 5
2.Leg Press sets 3 reps 10
3.Romanian Deadlift sets 3 reps 8
4.Leg Curl sets 3 reps 15
5.Seated Calf Raise sets 3 reps 20
6.Decline Situp sets 3 reps 12-15
Day II:
1.Bench Press sets 5 reps 5
2.Incline Dumbell Press sets 3 reps 10
3.Triceps Pushdown sets 3 reps 15
4.Dumbbell Row sets 3 reps 10
5. Dumbell Shrug sets 3 reps 12
Day III:
1.Deadlift sets 5 reps 5
2.Dumbbell Lunge sets 3 reps 8
3.Back Extension sets 3 reps 12
4.Leg Curl sets 3 reps 15
5.Seated Calf Raise sets 3 reps 15
6.Hanging Leg Raise sets 3 reps 10
Day IV:
1.Dumbbell Overhead Press sets 3 reps 10
2.Push up sets 3 reps (one less than your max)
3.Triceps Pushdown sets 3 reps 15
4.Lat Pulldown sets 5 reps 10
5.Barbell Curl sets 3 reps 10
6.Hammer Curl sets 3 reps 10 |
n***s
发帖数: 10056 | 2 I don't like that plan. I do:
one day for legs only -- ~50min;
one day for backs only -- ~50min;
day off -- abs at home;
one day for chest only -- ~60min;
one day for shoulders and arms -- ~50min;
day off
day off -- abs and core.
Make it a whole week.
This way muscles have a week to recover and grow. Again, I am older so you
miles may vary. |
p*****r
发帖数: 272 | 3 Thanks for the reply. I am busy this month so I am thinking adjusting this
plan to a three day plan. I will probably throw away day III since the
original plan spent two days on legs.
【在 n***s 的大作中提到】
: I don't like that plan. I do:
: one day for legs only -- ~50min;
: one day for backs only -- ~50min;
: day off -- abs at home;
: one day for chest only -- ~60min;
: one day for shoulders and arms -- ~50min;
: day off
: day off -- abs and core.
: Make it a whole week.
: This way muscles have a week to recover and grow. Again, I am older so you
|
f*******n
发帖数: 5241 | 4 如果这样，建议把第一天的Leg Curls改成Dead Lift。
【在 p*****r 的大作中提到】
: Thanks for the reply. I am busy this month so I am thinking adjusting this
: plan to a three day plan. I will probably throw away day III since the
: original plan spent two days on legs.
|
p*****r
发帖数: 272 | 5 Squat 和deadlift 放一天会不会有问题？在做了squat以后， 是不是做romanian
deadlift就可以了？请指教
【在 f*******n 的大作中提到】
: 如果这样，建议把第一天的Leg Curls改成Dead Lift。
|
f*******n
发帖数: 5241 | 6 不敢说请教。我主要是不喜欢Leg Curls这些练习。
【在 p*****r 的大作中提到】
: Squat 和deadlift 放一天会不会有问题？在做了squat以后， 是不是做romanian
: deadlift就可以了？请指教
|
n***s
发帖数: 10056 | 7 I do squat and romanian deadlift on my leg day. I don't do heavy though and
they target different muscle groups so feel normal.
【在 p*****r 的大作中提到】
: Squat 和deadlift 放一天会不会有问题？在做了squat以后， 是不是做romanian
: deadlift就可以了？请指教
|
b*****t
发帖数: 3396 | 8 squat 和DL一天做
你不会感觉精力跟不上么
做完了任何一个都感觉要死了
【在 p*****r 的大作中提到】
: Squat 和deadlift 放一天会不会有问题？在做了squat以后， 是不是做romanian
: deadlift就可以了？请指教
|
p*****r
发帖数: 272 | 9 我是新手 上的重量很轻
不过我想是不会squat和DL一天做吧 应该会做squat+Romanian DL
【在 b*****t 的大作中提到】
: squat 和DL一天做
: 你不会感觉精力跟不上么
: 做完了任何一个都感觉要死了
|
b*****t
发帖数: 3396 | 10 Well I'll recommend do Squat+ upper body in one day
and DL + Upper body in another day
Squat and DL are really exhausting
【在 p*****r 的大作中提到】
: 我是新手 上的重量很轻
: 不过我想是不会squat和DL一天做吧 应该会做squat+Romanian DL
|
