【在家健身】一對啞鈴全身增肌計劃💪｜啞鈴重訓🏋️｜詳細教學｜新手常犯錯誤

極速可調節啞鈴一對 (ROCK GOR 預留 - 50名額)：
https://www.fithysique.com/products/r...

一對啞鈴解決了封gym的問題！
大家加油💪！逆流而上🔥！

啞鈴全身增肌計劃：

Day 1 - Shoulder-focused Push (1:05)
A. Lateral Raise
B. Arnold Press
C1. Seated Shoulder Press
C2. Seated Lateral Raise
D1. Decline Pushup
D2. Front Raise
E. Triceps (optional)

Day 2 - Pull (3:38)
A. Pull Up
B. Single Arm Row
C. Bent-over Row
D. Reverse Fly
E. Biceps (optional)

Day 3 - Legs (5:20)
A. Squat
B. Romanian Deadlift
C. Single Leg Squat
D. Lunge (   • Bowflex® How-To | Lunges for Beginners  )

Day 4 - Chest-focused Push (6:48)
A. Floor Press
B. Hex Press
C. Crossover
D. Pushup
E. Triceps (optional)

Day 5 - Pull (3:38)
A. Pull Up
B. Single Arm Row
C. Bent-over Row
D. Reverse Fly
E. Biceps (optional)

Day 6 - Legs (5:20)
A. Squat
B. Romanian Deadlift
C. Single Leg Squat
D. Lunge

Day 7 - Rest

組數：4
每組次數：8 - 12（如果你的啞鈴不夠重，可以做12 - 20）

如果新手覺得難道太高，建議Day 3加一天的休息日


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#在家健身 #啞鈴訓練 #在家運動