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Take a look at how I can practice out of blocks! -

ggq0505212010-03-10 19:11:46 +0000 #1
I am 17 this year, is now summer vacation! - Fang Chang gym for two months to do a card! - Would like to practice very block! ! - That want to practice my 188 I would also like a long one is best does not affect the long months of training methods! -
Wen-yang universal2010-03-10 19:23:35 +0000 #2
1: Cardiopulmonary functional training program: (heart and lung function improvement is very favorable for increasing muscle)

2-3 times per week, every 30-60 minutes of heart rate control (220 - your of age) x80% or so

2: Strength Training Program Reference

A. jogging warm-up for 10 minutes

B. stretch target muscles (using the static stretching)

the first day of the legs of abdominal training: leg training is beneficial to the body muscle length

Sitting legs give Group 4 x10-12 times

Smith squat 4 sets x10-12 times

Leg give Group 4 x10-12 times

sit-ups 4 sets x15-20 times

sit-ups 4 sets x15-twist 20 times (exercise abdominal oblique muscle movements)

hanging leg raises 4 sets x15-20 times

third day of chest shoulder training:

Horizontal barbell elected Group 4 x10-12 times

Incline Dumbbell elected Group 4 x10-12 Incline Dumbbell times

Asuka Group 4 x10-12 times

seated dumbbell-elected Group 4 x10-12 times

standing position Dumbbell Lateral Raise 4 sets x10-12 times

Roman chair the fifth day of training, to come forward to back: 4 groups x10 -12 times

T-type rod Boat Group 4 x10-12 times

wide-grip chin-up Group 4 x10-12 times

squat dead lift 4 sets x10-10 times

anterior pull-down Group 4 x10-12 times

the seventh day two and three training

seated alternate dumbbell curl 4 sets x10-12 times

EZ bar barbell curl 4 sets x10-12 times

rope under the pressure group 4 x10-12 times

arm dumbbell back of the neck Arm flexion and extension 4 sets x10-12 times



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