Lịch tập luyện thường xuyên của Pro Athele Bodybuilding Tuan Tran

Lịch tập thường xuyên của vận động viên thể hình chuyên nghiệp -  Pro Athele Tuan Tran. 

Xem thêm: Giới thiệu về Pro Athele Bodybuilding Tuan Tran

Các bạn tham khảo lịch tập của Pro Tuan Tran nhé:

Day 1: Shoulders

• Barbell Stand Push Press 
• Sets and Reps: 20, 15, 10, 5, 5, 10, 15, 20
• Arnold Dumbbell Press
• Sets and Reps: 20, 15, 10, 10, 15, 20
• Any Kind of Rear Delt Fly
• Sets and Reps: 20, 15, 15, 20
• Ab Planks
• 4 sets for 1 min

Day 2: Legs

• Barbell Squats
• Sets and Reps: 20, 15, 10, 5, 5, 10, 15, 20
• Leg Curls or Leg Extensions
• Sets and Reps: 20, 15, 10, 10, 15, 20
• Dumbbell Lunges (reps are for both legs, so 20 each leg means 40 total)
• Sets and Reps: 20, 15, 15, 20
• Seated Calf Raises
• 4 sets of 10 to 15 reps

Day 3: Back

• Barbell Deadlift
• Sets and Reps: 20, 15, 10, 5, 5, 10, 15, 20
• Dumbbell Row
• Sets and Reps: 20, 15, 10, 10, 15, 20
• Lat Pulldown (Có thể sử dụng tay cầm nào cũng được)
• Sets and Reps: 20, 15, 15, 20
• Hyperextensions
• 4 sets of 10 to 15 reps

 

Day 4: Chest

• Barbell Bench Press or DB Flat Bench
• Sets and Reps: 20, 15, 10, 5, 5, 10, 15, 20
• Incline or Decline Barbell or Dumbbell Bench Press
• Sets and Reps: 20, 15, 10, 10, 15, 20
• Dumbbell Flyes (Với ghế dốc lên, dốc xuống đều được)
• Sets and Reps: 20, 15, 15, 20
• Ab Planks
• 4 sets for 1 min

Day 5: Legs and Shoulders

• Leg Press
• Sets and Reps: 20, 15, 10, 5, 5, 10, 15, 20
• Upright Barbell Row
• Sets and Reps: 20, 15, 10, 5, 5, 10, 15, 20
• Dumbbell Lunges (Từng bên)
• Sets and Reps: 20, 15, 15, 20
• Seated Calf Raises
• 4 sets of 10 to 15 reps

Day 6: Biceps and Triceps

• Barbell Curls or Dumbbell Bicep Curl
• Sets and Reps: 20, 15, 10, 5, 5, 10, 15, 20
• Close Grip Bench Press or Xà kép thêm tạ
• Sets and Reps: 20, 15, 10, 5, 5, 10, 15, 20
• Cable Curls superset with Overhead Cable Extensions
• Sets and Reps: 20, 15, 15, 20
• Ab Planks
• 4 sets for 1 min

Day 7: Rest

• Recover  

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By: Thehinh24h