自己的训练方法（Your own training methods）.docVIP

自己的训练方法（Your own training methods） Two heads and two heads. Of course, the best thing is to raise your arm I can practice standing moment first A small fraction Its estimated at 10KG one pair I pay attention to the two muscles, and make the limit every time Then make a group and Ill add 2.5KG limit And then 4 groups of increments like this And then go to the priests stool Sitting posture, priest stool same 4 groups And then the vertical curl Thats for 8RMX2 10RMX2 yes Then the chest on the rope bending moment If you choose this number. Group 1 10RM Second groups of 10RM (lower weight than the above 6RM because the rest between groups is short and cannot be done with the same weight 10 times) Third groups of 10RM Two heads are almost finished Maybe with a little weight modification, Id love to come with a small weight, 20RM, and OK Then, second want to practice is latissimus dorsi The back muscles First warming up: Barbell rowing (side weight) 10KG 35X1 group Then pull up Forehand 201 Forehand 121 Forehand 83 (now, if you dont have a band arm, you might not be able to do it.) Take 2 minutes off Then theres the instrument drop (I dont say how much weight, and say RM, its for everyone) Group 1 6RM Second groups of 6RM (lower weight than the above 6RM because the rest between groups is short and cannot be done with the same weight 6 times) Third groups of 8RM (lighter than the second group, estimated at about 2 intervals) (Note 3 groups of weight interval between 5 seconds. 3 count a group of continuous such 2 groups, in fact, the 2 groups only 3-4 minutes to complete, in fact) Take 2 minutes off Then it comes down the neck of the instrument (this is mainly the thickness) Similarly (but because before the reason may not pay attention to nutrition in some friends may just use 6RM, but not the weight of the weight on the back of the neck that should be easier than the anterior cervical point, but dont hurt his neck, etc.) Group 1 6RM Second groups of 6RM (lower weight tha