训练日

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训练日

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2023年7月23日

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1:03

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增肌 https://www.bilibili.com/video/BV1FY4y1y7Vh

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\\\n	周五 \\\n	周六 \\\n	周日 \\\n	周一 \\\n	\\\n
大肌群 \\\n	胸部 \\\n 哑铃卧推 \\\n 上斜哑铃卧推 \\\n 哑铃飞鸟 \\\n	背部 \\\n 俯身哑铃划船 \\\n 俯身哑铃划船 \\\n 单臂哑铃划船 \\\n	胸部 \\\n 哑铃卧推 \\\n 上斜哑铃卧推 \\\n 哑铃飞鸟 \\\n	背部 \\\n 俯身哑铃划船 \\\n 俯身哑铃划船 \\\n 单臂哑铃划船 \\\n	每个动作 3 组 \\\n 每组 6 次 \\\n
小肌群 \\\n	肩部 \\\n 哑铃推举 \\\n 阿诺德推举 \\\n 哑铃侧平举 \\\n	肱二 \\\n 哑铃弯举 \\\n 哑铃弯举 \\\n	肩部 \\\n 哑铃推举 \\\n 阿诺德推举 \\\n 哑铃侧平举 \\\n	肱三 \\\n 颈后哑铃臂屈伸 \\\n 颈后哑铃臂屈伸 \\\n	每个动作 2 组 \\\n 每组 8 次 \\\n
辅助项 \\\n	\\\n	负重卷腹 \\\n	\\\n	负重卷腹 \\\n	每个动作 2 组 \\\n 每组 12 次 \\\n

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拉伸 https://www.bilibili.com/video/BV1Xe4y1s7MY

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