一個是健美界灸手可熱的頂級運動員,一個是Physique健美的男神,究竟Kai Greene和Jeff Seid如何一起訓練胸肌?一起來看看!

Kai Greene

訓練片段:

Warm-up

1. Crunch
50 reps

crunches1

2. Side Crunch
2o reps each side

side crunch

3. Leg Raises
20 reps

leg-raise

4. Cross Crunches
20 reps each side

bicycle-crunches-exercise2

5. Back Crunches
20 reps

back crunch

6. 拉筋


Circuit Warm-up

Supersets 1:Pullup/Dips
Set: 4
Rep: 10,8,6,6

pull up

pull up

dip

dip

Supersets 2:Cable Pulldowns/Side Lateral DB Raises/DB Bent-over Raise
Set: 4
Rep: 12,10,8,8

Pulldown

Pulldown

Lateral Raise

Lateral Raise

DB Bent-over Raise


Chest Workout

1. Dumbbell Pullover
Set: 3
Rep: 12,10,8

dumbbells_pullover

2. Incline BB Press
Set: 4
Rep: 12,10,8,Drop Set

Wide-Grip-Barbell-Incline-Bench-Press (1)

3. Bench Press
Set: 4
Rep: 12,10,8,力竭

low_bench_press

4. Incline DB Flyes
Set: 3
Rep: 15,12,力竭

Dumbbell-Flyes

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