Workout Program

~jack~

原帖由 幽默嘀木头人 于 30-11-2008 01:31 发表
jack~
介意分享下back的吗？
你的资料来源哪里来的》？
分享下~很不错的说~

是从google http://images.google.com.my/imgres?imgurl=http://www.ironworkout.com/dbcurls.jpg&imgrefurl=http://www.ironworkout.com/arm_workout.htm&usg=__ykI6fT0hVe-RJ3QVx2cSbeEy7Z4=&h=297&w=326&sz=19&hl=en&start=1&tbnid=H-3tTvbBbGRpBM:&tbnh=108&tbnw=118&prev=/images%3Fq%3DDumbell%2BCurls%26gbv%3D2%26hl%3Den%26sa%3DG

那你要back的质料?? 等我找到了再post上来....

来之:ironworkout.com


[ 本帖最后由 ~jack~ 于 30-11-2008 12:02 PM 编辑 ]

~jack~

Shoulder ExercisesShoulder Muscle Anatomy

            
Seated Barbell Press (also know as the "Military Press")

This is a basic shoulderexercise that works the anterior (front) delts and the triceps. It alsoworks the upper chest and upper back as secondary muscles.



            

Seated Dumbbell Press
This exercise works theentire deltoid area and the triceps. Secondary stress is placed on theupper chest and upper back muscles.



            
Side Lateral Raises
This exercise works the medial (side) deltoids.  Secondary stress is applied to the front deltoids and the forearms.



            
Front Lateral Raises
This exercise works the font (anterior) deltoids.  Secondary stress is applied to the side deltoids and the forearms.



            


Plate Raises
This exercise works the font (anterior) deltoids.  Secondary stress is applied to the side deltoids and the forearms.



            
Bent Lateral Raises (also known as "Bent Over Dumbbell Flyes")
This exercise works the rear (posterior) deltoids.  Secondary stress is applied to the upper back muscles and forearms.



            
Reverse Pec Dec Flyes
This exercise works the rear (posterior) deltoids.  Secondary stress is applied to the upper back muscles and forearms.



            

Trapezius Exercises

Technically the trapezius isa back muscle, but a lot of lifters like to train their trapezius(traps) with their shoulder workouts, so I have also included someexcellent trapezius exercises.





The trapezius (traps) muscleis made-up of three separate regions. The upper portion of thetrapezius is mainly responsible for shrugging your shoulders. Themiddle and lower regions are used during rowing type movements. Welldeveloped traps help to counterbalance the chest and front (anterior)deltoids. This helps to improve posture and reduce the risk of injury.






Here are are some exercisesdesigned to target your traps. You should incorporate these in yourshoulder and back workouts. Do 1-2 warm up sets for each exercise andthen do 2-3 heavy sets. Do 8-12 reps per set and really focus onfeeling the muscles stretch and contract with each rep.




Barbell Shrugs
This exercise is excellent for working the traps.  Secondary stress is placed on the forearms from gripping the weights.




Cable Upright Rows
This is a good exercise forworking the muscles of your shoulder girdle. Primary muscles are thetraps and the deltoids. Secondary muscles are the biceps, brachialis,and the forearms.




Face Pulls
This exercise is excellent for building up the trapezius and upper back muscles.  




Hise Shrugs
This exercise is excellent for building up the trapezius and upper back muscles.  

~jack~

Weeks 1, 2, and 3 do the following workout routine.
Monday: (five minutes of light cardio to warm up)
Squats:
  - do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Dead lifts:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Standing calf raise:
- 5 sets of 10 reps
Leg raises:
- 5 sets of 10 reps
Incline sit ups:
- 3 sets of 10-20 reps




Tuesday: (five minutes of light cardio to warm up)
Incline barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Seated dumbbell shoulder press:
- 5 sets of 8 reps
Bicep cable curls: (from low pulley)
- 5 sets of 10 reps
Tricep push downs: (using straight bar attachment)
- 5 sets of 10 reps
Bent over dumbbell lateral raises:
- 3 sets of 10-15 reps




Thursday: (five minutes of light cardio to warm up)
Leg press:
- do a couple warm up sets first
- 4 sets of 15 reps
Leg curls:
- 4 sets of 15 reps
Wide grip pull downs:
- 4 sets of 15 reps
Hyper extensions:
- 4 sets of 10 reps
Pull down ab crunches:
- 4 sets of 15 reps




Friday: (five minutes of light cardio to warm up)
Incline dumbbell bench press:
- do a couple warm up sets first
- 4 sets of 10 reps  
Dumbbell side lateral raises:
- 4 sets of 10 reps
Bicep dumbbell curls:
- 4 sets of 12 reps
Tricep push downs: (with rope attachment)
- 4 sets of 12 reps
Barbell upright rows:
- 3 sets of 15 reps
Keep records of the exercises, weights, sets, and reps that you do.Each workout try to beat what you did for your previous workout. Withthe squat, dead lift, and incline barbell bench press try to add 5 lbs.to the bar each week and do the same number of sets and reps.




Weeks 4, 5, and 6 do the following workout routine.
Monday: (five minutes of light cardio to warm up)
Bent over barbell rows:
- do a couple warm up sets first
- 5 sets of 8 reps
Barbell shoulder shrugs:
- 5 sets of 10 reps
Leg extensions:
- 5 sets of 10 reps
Leg curls:
- 5 sets of 10 reps
Seated calf raise:
- 5 sets of 10 reps
Incline sit ups:
- 3 sets of 10-20 reps


来之:- http://www.ironworkout.com/workout_programs/index.htm

[ 本帖最后由 ~jack~ 于 30-11-2008 12:28 PM 编辑 ]

茅山大师

我最近看了一本关于健身的书，有写到superset。不懂大家对superset有什么看法？
所谓superset就是两种＂相反＂的肌肉一起练吧？如chest n back, tricep n bicep, quads n hamstring etc

寂寞睡不着

希望你能完成它咯。。。

~jack~

我会尽量的.... 呵呵...

kbc49

原帖由 ~jack~ 于 30-11-2008 01:19 PM 发表
Weeks 1, 2, and 3 do the following workout routine.
Monday: (five minutes of light cardio to warm up)
Squats:
  - do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't t ...

希望尽量不要英文
试用中文

幽默嘀木头人

题外话~
incline press是做什么的har？

天浪星-简

原帖由 茅山大师 于 30-11-2008 02:18 PM 发表
我最近看了一本关于健身的书，有写到superset。不懂大家对superset有什么看法？
所谓superset就是两种＂相反＂的肌肉一起练吧？如chest n back, tricep n bicep, quads n hamstring etc

到了一个程度，肌肉不会进展的时候，superset可以帮到你从新刺激肌肉，
但当superset没效时，还是要练回基本的，
一样的动作是不能持续不变得

~jack~

incline press 是指这个...

ksee

由于时间的限制， 有些时候还没能在同一天内尽全力锻炼一个部位。可以在24小时候后( 第二天 )重新锻炼同一部位吗？

（由于听说必须让锻炼过的肌肉休息至少一天）

寂寞睡不着

那么我问你，你可以吃饭吃到一半明天在吃吗？

tonic8080

答案:不可以
你会:
1)受伤
2)练不到

小幻

肌肉还在修补当中，再练的话肌肉不会美的。

修真

看到第一天的都能想象脚软的猫样了

不过感谢楼主分享。

PS：我发了个短讯给您，希望能早点得到回复。谢谢

jasonlaw

很多动作不知道是什么来的。。。要找找。。。。

jasonlaw

有谁知道什么是file:///C:/Users/JASONL%7E1/AppData/Local/Temp/moz-screenshot.jpgStiffleg dead lifts? difference between Stiffleg dead lifts & dead lifts??
谢谢。。。

algorithm

原帖由 jasonlaw 于 8-1-2009 04:10 PM 发表
有谁知道什么是file:///C:/Users/JASONL%7E1/AppData/Local/Temp/moz-screenshot.jpgStiffleg dead lifts? difference between Stiffleg dead lifts & dead lifts??
谢谢。。。

dead lifts 是用蹲的form
Stiffleg dead lifts 是用弯腰的form

fenhongyizhu

之前我的體重大概是95kg左右，
現在大概是70kg左右，
算是成功減肥吧。
但是我發現我的手臂，腹部，大腿的肉都好松軟哦，
摸起來就像海綿那樣，很geli.....
我決定在工作附近的gym room register,
可是那裏沒有教練的，我該怎麽樣？
另外我也買了一觀朋友介紹的muscle builter.
樓主，請幫幫我~

天浪星-简

原帖由 fenhongyizhu 于 26-3-2009 11:03 AM 发表
之前我的體重大概是95kg左右，
現在大概是70kg左右，
算是成功減肥吧。
但是我發現我的手臂，腹部，大腿的肉都好松軟哦，
摸起來就像海綿那樣，很geli.....
我決定在工作附近的gym room register,
可是那裏沒有 ...

这是皮松问题，一些训练外，还要搽一些含维他命E的lotion，
最主要的是要时间，不要再让体重降低，等皮收了才再减过，
你应该是在减脂时候没有一点一点慢慢减让皮肤有时间收缩和维持造成的，