你試下3個月都係玩寸勁睇下有冇進步咪得
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趙東師傅
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其實好簡單
你試下3個月都係玩寸勁睇下有冇進步咪得
你試下3個月都係玩寸勁睇下有冇進步咪得
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可以點搞
可以點搞咁多位師兄，利申新手上路
因為屋企有啞鈴，同埋bench
諗緊一個禮拜做五日可以點搞
跟住無聊，用AI整咗個program
想問吓大家有咩意見？
Sure! Here's a 5-day advanced training program for muscle gain using a bench and dumbbells. Each day focuses on different muscle groups to ensure proper recovery. Remember to properly warm up before each workout and stretch after. Adjust the weight of the dumbbells as needed to challenge yourself.
**Day 1: Chest & Triceps**
1. Dumbbell Bench Press - 4 sets x 8-10 reps
2. Dumbbell Incline Bench Press - 4 sets x 8-10 reps
3. Dumbbell Chest Fly - 4 sets x 12-15 reps
4. Close-Grip Dumbbell Press - 3 sets x 10-12 reps
5. Dumbbell Skull Crushers - 3 sets x 10-12 reps
6. Dumbbell Tricep Kickbacks - 3 sets x 12-15 reps
**Day 2: Back & Biceps**
1. One-Arm Dumbbell Row - 4 sets x 8-10 reps per arm
2. Dumbbell Bent Over Row - 4 sets x 8-10 reps
3. Dumbbell Pullover - 4 sets x 12-15 reps
4. Dumbbell Bicep Curl - 3 sets x 10-12 reps
5. Hammer Curl - 3 sets x 10-12 reps
6. Concentration Curl - 3 sets x 12-15 reps per arm
**Day 3: Legs**
1. Goblet Squat - 4 sets x 10-12 reps
2. Dumbbell Stiff-Legged Deadlift - 4 sets x 10-12 reps
3. Bulgarian Split Squat - 4 sets x 10-12 reps per leg
4. Dumbbell Step-Ups - 3 sets x 12-15 reps per leg
5. Dumbbell Calf Raise - 3 sets x 15-20 reps
**Day 4: Shoulders & Abs**
1. Dumbbell Shoulder Press - 4 sets x 8-10 reps
2. Dumbbell Lateral Raise - 4 sets x 12-15 reps
3. Dumbbell Front Raise - 4 sets x 12-15 reps
4. Dumbbell Rear Delt Fly - 4 sets x 12-15 reps
5. Weighted Russian Twist - 3 sets x 20 reps (10 per side)
6. Dumbbell Leg Raise - 3 sets x 12-15 reps
7. Weighted Crunch - 3 sets x 15-20 reps
**Day 5: Full Body**
1. Dumbbell Clean & Press - 4 sets x 8-10 reps
2. Dumbbell Farmer's Walk - 4 sets x 30-60 seconds
3. Dumbbell Renegade Row - 3 sets x 12 reps (6 per arm)
4. Dumbbell Lunge with Bicep Curl - 3 sets x 10 reps per leg
5. Dumbbell Plank Row - 3 sets x 10 reps per arm
Rest for 1-2 minutes between sets and make sure to maintain proper form throughout the exercises. You can also add in 10-15 minutes of light cardio at the beginning or end of each session if desired. To maximize muscle gain, ensure you are eating a well-balanced diet with enough protein and calories to support muscle growth.
因為屋企有啞鈴，同埋bench
諗緊一個禮拜做五日可以點搞
跟住無聊，用AI整咗個program
想問吓大家有咩意見？
Sure! Here's a 5-day advanced training program for muscle gain using a bench and dumbbells. Each day focuses on different muscle groups to ensure proper recovery. Remember to properly warm up before each workout and stretch after. Adjust the weight of the dumbbells as needed to challenge yourself.
**Day 1: Chest & Triceps**
1. Dumbbell Bench Press - 4 sets x 8-10 reps
2. Dumbbell Incline Bench Press - 4 sets x 8-10 reps
3. Dumbbell Chest Fly - 4 sets x 12-15 reps
4. Close-Grip Dumbbell Press - 3 sets x 10-12 reps
5. Dumbbell Skull Crushers - 3 sets x 10-12 reps
6. Dumbbell Tricep Kickbacks - 3 sets x 12-15 reps
**Day 2: Back & Biceps**
1. One-Arm Dumbbell Row - 4 sets x 8-10 reps per arm
2. Dumbbell Bent Over Row - 4 sets x 8-10 reps
3. Dumbbell Pullover - 4 sets x 12-15 reps
4. Dumbbell Bicep Curl - 3 sets x 10-12 reps
5. Hammer Curl - 3 sets x 10-12 reps
6. Concentration Curl - 3 sets x 12-15 reps per arm
**Day 3: Legs**
1. Goblet Squat - 4 sets x 10-12 reps
2. Dumbbell Stiff-Legged Deadlift - 4 sets x 10-12 reps
3. Bulgarian Split Squat - 4 sets x 10-12 reps per leg
4. Dumbbell Step-Ups - 3 sets x 12-15 reps per leg
5. Dumbbell Calf Raise - 3 sets x 15-20 reps
**Day 4: Shoulders & Abs**
1. Dumbbell Shoulder Press - 4 sets x 8-10 reps
2. Dumbbell Lateral Raise - 4 sets x 12-15 reps
3. Dumbbell Front Raise - 4 sets x 12-15 reps
4. Dumbbell Rear Delt Fly - 4 sets x 12-15 reps
5. Weighted Russian Twist - 3 sets x 20 reps (10 per side)
6. Dumbbell Leg Raise - 3 sets x 12-15 reps
7. Weighted Crunch - 3 sets x 15-20 reps
**Day 5: Full Body**
1. Dumbbell Clean & Press - 4 sets x 8-10 reps
2. Dumbbell Farmer's Walk - 4 sets x 30-60 seconds
3. Dumbbell Renegade Row - 3 sets x 12 reps (6 per arm)
4. Dumbbell Lunge with Bicep Curl - 3 sets x 10 reps per leg
5. Dumbbell Plank Row - 3 sets x 10 reps per arm
Rest for 1-2 minutes between sets and make sure to maintain proper form throughout the exercises. You can also add in 10-15 minutes of light cardio at the beginning or end of each session if desired. To maximize muscle gain, ensure you are eating a well-balanced diet with enough protein and calories to support muscle growth.
可以有咩意見
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你肯定你新手做到咁多組？
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我今日試玩咗第一日
啞鈴set左12.5kg 我覺得做落還好
不過會唔會太多組？
因為自己都用咗好多時間
其實我問完AI跟住自己上YouTube 跟住練
我今日試玩咗第一日
啞鈴set左12.5kg 我覺得做落還好
不過會唔會太多組？
因為自己都用咗好多時間
其實我問完AI跟住自己上YouTube 跟住練
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