文档介绍：健身房增肌锻炼计划周一:胸 肱三头肌(90分钟)练习动作           组数*次数      平板卧推              4*12上斜(史密斯)卧推 4*12哑铃卧推              4*12哑铃飞鸟              4*15颈后臂屈伸           4*12龙门架下压            4*12面部肌肉锻炼4*5分钟饮食:早餐:豆浆、包子中餐:快餐晚餐:鸡蛋清5个,苹果1个、大蒜N周二        背部、腹部(150分钟)练习动作           组数*次数       硬拉                      4*8引体向上              4* 力竭(拉力器颈前下拉引体向上做不动者做)杠铃划船              4*12举腿                  4*15哑铃划船                  4*15卷腹                    4*15动感单车45分钟饮食:早餐:海南粉中餐:快餐晚餐:鸡蛋清5个,苹果1个、大蒜N周三       肩部、腹部(90分钟)练习动作           组数*次数       哑铃推肩                 4*12史密斯推肩            4*8哑铃侧平举            6*小重量力竭俯身哑铃飞鸟         6*小重量力竭下拉卷腹                4*15平板支撑                 4*2分钟以上等距推进4*15(前后左右)颈部运动4*50前后左右斜侧饮食:早餐:酸奶一杯,鸡蛋2个中餐:快餐晚餐:牛肉、大蒜N周五         胸部、腹部(90分钟)练习动作           组数*次数        平板卧推                6*12下斜哑铃卧推        4*12哑铃卧推                 4*12龙门架夹胸           4*12卷腹                        4*15两头起                 4*15面部肌肉锻炼4*5分钟饮食:早餐:豆浆、包子中餐:快餐晚餐:鸡蛋5个、苹果1个、大蒜N周六        腿部、肱二头肌(200分钟)练习动作           组数*次数        史密斯深蹲            6*8箭步走               3*20米倒蹬                       4*12腿弯举               4*10杠铃弯举