• 绿色背景选择一个即可
• 蓝色部分只有健身房器械才可以练习，在家可以跳过

根据三分化训练改编, 每个动作3-4组(每组8～12次)

Push(Day 1)

Pull(Day 2)

Legs(Day 3)

Abs(Day 4)

Bench Press

Incline Bench Press

Overhead Press

Barbell Shrugs

DB Bench Press

Incline DB Press

DB Shoulder Press

Lateral Rises

Chest Flys

Triceps Pushdowns

Diamond Pushups

Triceps Extensions

Pull-ups

Lat Pulls

Barbell Rows

Barbell curls

DB Rows

T-bar Rows

Seated Rows

Pullovers

Face Pulls

Hammer Curls

Concentration Curls

Front Squats

Squats

Deadlifts

Hip Thrust

Leg Press

Lunges

Leg Extension

Leg Curls

Bulgarian Split Squats

Calve Raises

Sprint

Ab Roller

Straight Arm Russian Twists

Heel Taps

Opposite Toe Touches

Bicycles

Crunches

Seated In Outs

Hanging Knee\Leg Raises

Rope jumps