最高效的健身房一周训练计划表,附完整动图教学!
周一:胸肌+肱三头肌
![](http://img1.9toutiao.com/uploads/20190321/5Gsfbi12c0gw0-www.9toutiao.com.jpeg)
杠铃平板卧推3-5组*8-12RM
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![](http://img1.9toutiao.com/uploads/20190321/5Gm14b05yhm2k-www.9toutiao.com.gif)
哑铃卧推3-5组*8-12RM
▼
![](http://img1.9toutiao.com/uploads/20190321/5Gqyl12nlqwiv-www.9toutiao.com.gif)
哑铃飞鸟3-5组*8-12RM
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![](http://img1.9toutiao.com/uploads/20190321/5Gyasush5oph4-www.9toutiao.com.gif)
拉力器夹胸3-5组*8-12RM
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![](http://img1.9toutiao.com/uploads/20190321/5Gb00apagktme-www.9toutiao.com.gif)
绳索下压3-5组*8-12RM
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![](http://img1.9toutiao.com/uploads/20190321/5G340ul3p13pv-www.9toutiao.com.gif)
凳上反屈伸3-5组*8-12RM
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![](http://img1.9toutiao.com/uploads/20190321/5G5qmtuatewgb-www.9toutiao.com.gif)
![](http://img1.9toutiao.com/uploads/20190321/5G1voki1q3geg-www.9toutiao.com.jpeg)
杠铃硬拉3-5组*8-12RM
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![](http://img1.9toutiao.com/uploads/20190321/5Gbvtaz4rjb0s-www.9toutiao.com.gif)
坐姿下拉3-5组*8-12RM
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![](http://img1.9toutiao.com/uploads/20190321/5Gpdts5okt0aj-www.9toutiao.com.gif)
坐姿划船3-5组*8-12RM
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![](http://img1.9toutiao.com/uploads/20190321/5Gegeqgyo1ji1-www.9toutiao.com.gif)
杠铃俯身划船3-5组*8-12RM
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![](http://img1.9toutiao.com/uploads/20190321/5Gb4u2oahsb5n-www.9toutiao.com.gif)
杠铃弯举3-5组*8-12RM
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![](http://img1.9toutiao.com/uploads/20190321/5Ga3aooxjytsa-www.9toutiao.com.gif)
站姿哑铃交替弯举3-5组*8-12RM
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![](http://img1.9toutiao.com/uploads/20190321/5G12m3nzzfdm4-www.9toutiao.com.gif)
坐姿哑铃集中弯举3-5组*8-12RM
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![](http://img1.9toutiao.com/uploads/20190321/5G4nyq0dtrlvn-www.9toutiao.com.gif)
![](http://img1.9toutiao.com/uploads/20190321/5Gqs2aksplrwo-www.9toutiao.com.jpeg)
坐姿哑铃推举3-5组*8-12RM
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![](http://img1.9toutiao.com/uploads/20190321/5G34dp2tkge2a-www.9toutiao.com.gif)
杠铃颈前推举3-5组*8-12RM
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![](http://img1.9toutiao.com/uploads/20190321/5Gb3gbu1oauho-www.9toutiao.com.gif)
哑铃侧平举3-5组*8-12RM
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![](http://img1.9toutiao.com/uploads/20190321/5Gssmgi0rhzpb-www.9toutiao.com.gif)
哑铃前平举3-5组*8-12RM
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![](http://img1.9toutiao.com/uploads/20190321/5Gkkibxhrj1lk-www.9toutiao.com.gif)
哑铃俯身飞鸟3-5组*8-12RM
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![](http://img1.9toutiao.com/uploads/20190321/5Gz3gilhu1sn3-www.9toutiao.com.gif)
卷腹:3组*15-25RM
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![](http://img1.9toutiao.com/uploads/20190321/5Gioh3bri54vp-www.9toutiao.com.gif)
反向卷腹:3组*15-25RM
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![](http://img1.9toutiao.com/uploads/20190321/5Gmhftqsm2ypb-www.9toutiao.com.gif)
转体卷腹:3组*15-25RM
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![](http://img1.9toutiao.com/uploads/20190321/5Gq3qcwy3zvry-www.9toutiao.com.gif)
周六:臀腿部
![](http://img1.9toutiao.com/uploads/20190321/5Gqc1ruekka1h-www.9toutiao.com.jpeg)
杠铃深蹲3-5组*8-12RM
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![](http://img1.9toutiao.com/uploads/20190321/5Ggsx4yssgwgx-www.9toutiao.com.gif)
腿举机3-5组*8-12RM
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![](http://img1.9toutiao.com/uploads/20190321/5Giuvdlpqluly-www.9toutiao.com.gif)
杠铃箭步蹲:3-5组*8-12RM
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![](http://img1.9toutiao.com/uploads/20190321/5Gwdu0ixrdlfc-www.9toutiao.com.gif)
器械腿屈伸3-5组*8-12RM
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![](http://img1.9toutiao.com/uploads/20190321/5Gyv00sxo0jkx-www.9toutiao.com.gif)
负重臀桥3-5组*15-20RM
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![](http://img1.9toutiao.com/uploads/20190321/5G5kfwq4fhbrt-www.9toutiao.com.gif)
提踵:3-5组*15-25RM
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![](http://img1.9toutiao.com/uploads/20190321/5Gdhck4j5mzld-www.9toutiao.com.gif)
以上就是为大家制定的健身计划
大家可以根据自己的空闲时间安排锻炼计划