Skimble
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高强度锻炼计划

Push/Pull/Leg/Core Split Program

激烈    9 周   126 项锻炼 平均 34 分钟

目标区域: 塑造肌肉, 增强肌肉, 保持健康

器械: Dumbbells, Bench, Barbell, Chair, Kettlebells, Exercise Mat, Strength Machine, Wall, BOSU

Marcos Rodriguez
 		    添加人 Marcos Rodriguez
Push/Pull/Leg/Core Split Program
每个 Workout Trainer 计划包括

✓ 由培训师创建的一组渐进式锻炼
✓ 出色的音频指导、视频和照片
✓ 动态调度以适应您忙碌的生活方式
✓ 您首选时间的友好提醒
✓ 实现健身目标的指导

立即免费下载健身教练！

在 App Store 中下载 从 Google Play 下载 Workout Trainer。

此训练课程在 iOS 和 Android 版健身教练中可用。

描述

9 Week Program meant for skinny fit people trying to lean bulk. Eat 400 to 500 calories above maintenance calories to maintain fat levels and increase muscle mass. High protein low carb medium fat. 5 mile run after workout if gaining weight to fast.

日历
日 一 二 三 四 五 六
1 2 Day 2: "Push Workout | HOME EDITION", "Perfect Core Workout"
+1 more
3 Day 3: "Pull Workout | HOME EDITION", "Perfect Core Workout"
+1 more
4 Day 4: "Leg & Core Workout | HOME EDITION", "Perfect Core Workout", "Sprint Workout"
+2 more
5 Day 5: "Push Workout | HOME EDITION", "Perfect Core Workout"
+1 more
6 Day 6: "Pull Workout | HOME EDITION", "Perfect Core Workout"
+1 more
7 Day 7: "Leg & Core Workout | HOME EDITION", "Perfect Core Workout", "Sprint Workout"
+2 more
8 9 Day 9: "Push Workout | HOME EDITION", "Perfect Core Workout"
+1 more
10 Day 10: "Pull Workout | HOME EDITION", "Perfect Core Workout"
+1 more
11 Day 11: "Leg & Core Workout | HOME EDITION", "Perfect Core Workout", "Sprint Workout"
+2 more
12 Day 12: "Push Workout | HOME EDITION", "Perfect Core Workout"
+1 more
13 Day 13: "Pull Workout | HOME EDITION", "Perfect Core Workout"
+1 more
14 Day 14: "Leg & Core Workout | HOME EDITION", "Perfect Core Workout", "Sprint Workout"
+2 more
15 16 Day 16: "Push Workout | HOME EDITION", "Perfect Core Workout"
+1 more
17 Day 17: "Pull Workout | HOME EDITION", "Perfect Core Workout"
+1 more
18 Day 18: "Leg & Core Workout | HOME EDITION", "Perfect Core Workout", "Sprint Workout"
+2 more
19 Day 19: "Push Workout | HOME EDITION", "Perfect Core Workout"
+1 more
20 Day 20: "Pull Workout | HOME EDITION", "Perfect Core Workout"
+1 more
21 Day 21: "Leg & Core Workout | HOME EDITION", "Perfect Core Workout", "Sprint Workout"
+2 more
22 23 Day 23: "Push Workout | HOME EDITION", "Perfect Core Workout"
+1 more
24 Day 24: "Pull Workout | HOME EDITION", "Perfect Core Workout"
+1 more
25 Day 25: "Leg & Core Workout | HOME EDITION", "Perfect Core Workout", "Sprint Workout"
+2 more
26 Day 26: "Push Workout | HOME EDITION", "Perfect Core Workout"
+1 more
27 Day 27: "Pull Workout | HOME EDITION", "Perfect Core Workout"
+1 more
28 Day 28: "Leg & Core Workout | HOME EDITION", "Perfect Core Workout", "Sprint Workout"
+2 more
29 30 Day 30: "Push Workout | HOME EDITION", "Perfect Core Workout"
+1 more
31 Day 31: "Pull Workout | HOME EDITION", "Perfect Core Workout"
+1 more
32 Day 32: "Leg & Core Workout | HOME EDITION", "Perfect Core Workout", "Sprint Workout"
+2 more
33 Day 33: "Push Workout | HOME EDITION", "Perfect Core Workout"
+1 more
34 Day 34: "Pull Workout | HOME EDITION", "Perfect Core Workout"
+1 more
35 Day 35: "Leg & Core Workout | HOME EDITION", "Perfect Core Workout", "Sprint Workout"
+2 more
36 37 Day 37: "Push Workout | HOME EDITION", "Perfect Core Workout"
+1 more
38 Day 38: "Pull Workout | HOME EDITION", "Perfect Core Workout"
+1 more
39 Day 39: "Leg & Core Workout | HOME EDITION", "Perfect Core Workout", "Sprint Workout"
+2 more
40 Day 40: "Push Workout | HOME EDITION", "Perfect Core Workout"
+1 more
41 Day 41: "Pull Workout | HOME EDITION", "Perfect Core Workout"
+1 more
42 Day 42: "Leg & Core Workout | HOME EDITION", "Perfect Core Workout", "Sprint Workout"
+2 more
43 44 Day 44: "Push Workout | HOME EDITION", "Perfect Core Workout"
+1 more
45 Day 45: "Pull Workout | HOME EDITION", "Perfect Core Workout"
+1 more
46 Day 46: "Leg & Core Workout | HOME EDITION", "Perfect Core Workout", "Sprint Workout"
+2 more
47 Day 47: "Push Workout | HOME EDITION", "Perfect Core Workout"
+1 more
48 Day 48: "Pull Workout | HOME EDITION", "Perfect Core Workout"
+1 more
49 Day 49: "Leg & Core Workout | HOME EDITION", "Perfect Core Workout", "Sprint Workout"
+2 more
50 51 Day 51: "Push Workout | HOME EDITION", "Perfect Core Workout"
+1 more
52 Day 52: "Pull Workout | HOME EDITION", "Perfect Core Workout"
+1 more
53 Day 53: "Leg & Core Workout | HOME EDITION", "Perfect Core Workout", "Sprint Workout"
+2 more
54 Day 54: "Push Workout | HOME EDITION", "Perfect Core Workout"
+1 more
55 Day 55: "Pull Workout | HOME EDITION", "Perfect Core Workout"
+1 more
56 Day 56: "Leg & Core Workout | HOME EDITION", "Perfect Core Workout", "Sprint Workout"
+2 more
57 58 Day 58: "Push Workout | HOME EDITION", "Perfect Core Workout"
+1 more
59 Day 59: "Pull Workout | HOME EDITION", "Perfect Core Workout"
+1 more
60 Day 60: "Leg & Core Workout | HOME EDITION", "Perfect Core Workout", "Sprint Workout"
+2 more
61 Day 61: "Push Workout | HOME EDITION", "Perfect Core Workout"
+1 more
62 Day 62: "Pull Workout | HOME EDITION", "Perfect Core Workout"
+1 more
63 Day 63: "Leg & Core Workout | HOME EDITION", "Perfect Core Workout", "Sprint Workout"
+2 more
推荐装备

在家做这个计划，你需要以下健身器材。我们总是建议在锻炼时使用蓝牙胸带心率监测器，以获得最准确和最佳性能跟踪。

显示更多

完成者

Jacquline Hunter
Darren Dacosta

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Quickdraw Adjustable Dumbbells
本计划的首选

Quickdraw Adjustable Dumbbells

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