Skimble
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适度锻炼计划

3-Day Strength Training Plan

中度    12 周   34 项锻炼 平均 44 分钟

器械: Barbell, Bench, Dumbbells, Pull Up Bar, Medicine Ball, Dip Bar

Roger Sparrock
 		    添加人 Roger Sparrock
3-Day Strength Training Plan
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

This 3-day workout plan is designed to help you lose fat while maintaining or building muscle mass. It combines compound lifts, accessory exercises, and a lighter third day for targeted muscle work. The first two days focus on full-body strength and hypertrophy, while the third day is a light session emphasizing arms and shoulders.

日历
日 一 二 三 四 五 六
1 2 3 4 5 6 Day 6: "Light Accessory Session" 7
8 9 Day 9: "Full Body Strength" 10 11 Day 11: "Full-Body Strength and Hypertrophy" 12 13 Day 13: "Light Accessory Session" 14
15 16 Day 16: "Full Body Strength" 17 18 Day 18: "Full-Body Strength and Hypertrophy" 19 20 Day 20: "Light Accessory Session" 21
22 23 Day 23: "Full Body Strength" 24 25 Day 25: "Full-Body Strength and Hypertrophy" 26 27 Day 27: "Light Accessory Session" 28
29 30 Day 30: "Full Body Strength" 31 32 Day 32: "Full-Body Strength and Hypertrophy" 33 34 Day 34: "Light Accessory Session" 35
36 37 Day 37: "Full Body Strength" 38 39 Day 39: "Full-Body Strength and Hypertrophy" 40 41 Day 41: "Light Accessory Session" 42
43 44 Day 44: "Full Body Strength" 45 46 Day 46: "Full-Body Strength and Hypertrophy" 47 48 Day 48: "Light Accessory Session" 49
50 51 Day 51: "Full Body Strength" 52 53 Day 53: "Full-Body Strength and Hypertrophy" 54 55 Day 55: "Light Accessory Session" 56
57 58 Day 58: "Full Body Strength" 59 60 Day 60: "Full-Body Strength and Hypertrophy" 61 62 Day 62: "Light Accessory Session" 63
64 65 Day 65: "Full Body Strength" 66 67 Day 67: "Full-Body Strength and Hypertrophy" 68 69 Day 69: "Light Accessory Session" 70
71 72 Day 72: "Full Body Strength" 73 74 Day 74: "Full-Body Strength and Hypertrophy" 75 76 Day 76: "Light Accessory Session" 77
78 79 Day 79: "Full Body Strength" 80 81 Day 81: "Full-Body Strength and Hypertrophy" 82 83 Day 83: "Light Accessory Session" 84
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。

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Quickdraw Adjustable Dumbbells
本计划的首选

Quickdraw Adjustable Dumbbells

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