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<span class="infog">青山肌力與體能訓練 \ <span class="rcbi">課表系統</span> \ CYFIT 兆佑 \ </span>

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# (CYTB) 啞鈴全身課表

設計者：CYFIT 兆佑
課表類型：`健美`、`分部位`
程度：初階高級
複雜度：低

訓練頻率：每週 3 次
課表週期：新手每 1 週可嘗試加重量；老手 2-4 週加重量

適合對象：已有一定動作基礎，追求肌肉泵感的學員。

快速連結：
[💪 動作選擇](#■-動作選擇-Exercise-Selection)　｜　[📋 課表內容](#■-課表內容-Workout-Routine)　｜　[📊 訓練量分析](#■-訓練量分析-Volume-Analysis)

## ■ 動作選擇 Exercise Selection

### 🛎️ Session 1

1. 啞鈴臥推 <span class="fr">`胸`</span>
2. 上斜啞鈴臥推 <span class="fr">`胸` \ `上胸`</span>
3. 啞鈴飛鳥 <span class="fr">`胸`</span>
4. 啞鈴側平舉 <span class="fr">`肩`</span>
5. 上斜二頭彎舉 <span class="fr">`二頭` \ `長頭`</span>
6. 蜘蛛彎舉 <span class="fr">`二頭` \ `短頭`</span>

>[color=DeepSkyBlue] 💡 青山解說：因為胸部動作多少都會用到三頭、前三角，故練胸日搭配二頭做訓練。

### 🛎️ Session 2

1. 俯身啞鈴划船 <span class="fr">`背` \ `闊背肌`</span>
2. 單手啞鈴划船 <span class="fr">`背` \ `闊背肌`</span>
3. 下斜啞鈴直臂下拉 <span class="fr">`背` \ `闊背肌`</span>
4. 俯身啞鈴反向飛鳥 <span class="fr">`背` \ `菱形肌`、`肩` \ `後三角`</span>
5. 啞鈴羅馬尼亞硬舉 <span class="fr">`腿` \ `膕膀肌`、`臀`、`背` \ `豎脊肌` </span>
6. 站姿啞鈴三頭伸展 <span class="fr">`三頭`</span>
7. 俯身啞鈴三頭伸展 <span class="fr">`三頭`</span>

>[color=DeepSkyBlue] 💡 青山解說：練背日以闊背為主，再補充菱形肌、豎脊肌的練習，最後則是三頭的訓練。

### 🛎️ Session 3

1. 啞鈴高腳杯深蹲 <span class="fr">`下肢`</span>
2. 啞鈴後腳抬高蹲 <span class="fr">`下肢`、`單邊動作`</span>
3. 坐姿啞鈴阿諾肩推 <span class="fr">`肩`</span>
4. 俯身啞鈴臉拉（椅子支撐） <span class="fr">`肩`</span>
5. 啞鈴負重提踵 <span class="fr">`下肢` \ `小腿`</span>
6. 捲腹 <span class="fr">`腹肌`</span>
7. 仰臥抬腿 <span class="fr">`腹肌`</span>

## ■ 課表內容 Workout Routine

### 🛎️ Session 1
<span class="fr3">⏱ = 25 + 30 min</span>

:::danger
**啞鈴臥推 DB Bench Press**
4x 8-12 reps [LR] ; 120s
:::

:::danger
**上斜啞鈴臥推 Inclining DB Bench Press**
4x 8-12 reps [LR] ; 120s
:::

:::warning
**啞鈴飛鳥 DB Chest Fly**
4x 10-15 reps [LR] ; 60s
:::

:::warning
**啞鈴側平舉 DB Lateral Raise**
4x 10-15 reps [LR] ; 60s
:::

:::warning
**上斜二頭彎舉 Inclining Biceps Curl**
3x 12-15 reps [LR] ; 60s
:::

:::warning
**蜘蛛彎舉 Spider Curl** <span class="fr">[▶️ YouTube](https://www.youtube.com/watch?v=nvufDW-MSQk)</span>
3x 12-15 reps [LR] ; 60s
:::

### 🛎️ Session 2
<span class="fr3">⏱ = 28 + 36 min</span>

:::danger
**俯身啞鈴划船 Bent-Over DB Row**
4x 8-12 reps [LR] ; 120s
:::

:::danger
**單手啞鈴划船 One-Arm DB Row**
4x 8-12 reps [L/R]; 120s
:::

:::warning
**下斜啞鈴直臂上拉 Declining DB Pull-Over**
3x 10-15 reps ; 60s
:::

:::warning
**俯身啞鈴反向飛鳥 Bent-Over DB Reverse Fly**
3x 10-15 reps [LR] ; 60s
:::

:::danger
**啞鈴羅馬尼亞硬舉 DB Romanian Deadlift**
4x 8-12 reps [LR] ; 120s
:::

:::warning
**站姿啞鈴三頭伸展 Standing DB Tricep Extension**
3x 10-15 reps [LR] ; 60s
:::

:::warning
**俯身啞鈴三頭伸展 Bent-Over DB Tricep Extension**
3x 10-15 reps [LR] ; 60s
:::

### 🛎️ Session 3
<span class="fr3">⏱ = 23 + 35 min</span>

:::danger
**啞鈴高腳杯深蹲 DB Goblet Squat**
4x 8-12 reps ; 120s
:::

> 變化：啞鈴高腳杯深蹲跳

:::danger
**啞鈴後腳抬高蹲 DB Rear-Foot-Elevated Squat**
4x 8-12 reps [L/R] ; 120s
:::

:::danger
**坐姿啞鈴阿諾肩推 Seated DB Arnold Press**
4x 8-12 reps ; 120s
:::

:::warning
**俯身啞鈴臉拉（椅子支撐） Bent-Over DB Face Pull**
3x 10-15 reps ; 60s
:::

:::warning
**啞鈴負重提踵 DB Calf Raise**
3x 10-15 reps ; 60s
:::

:::warning
**捲腹 Crunch**
3x MAX ; 60s
:::

:::warning
**仰臥抬腿 Supine Leg Raise**
2x MAX ; 60s
:::

## ■ 訓練量分析 Volume Analysis

### 🛎️ Session 1

- 胸　　🟥🟥🟥🟥🟥🟥🟥🟥🟨🟨🟨🟨 <span class="fr">8+4 sets</span>
- 肩　　🟨🟨🟨🟨 <span class="fr">4sets</span>
- 二頭　🟨🟨🟨🟨🟨🟨 <span class="fr">6 sets</span>

### 🛎️ Session 2

- 背　　🟥🟥🟥🟥🟥🟥🟥🟥🟨🟨🟨🟨🟨🟨（🟨🟨🟨🟨） <span class="fr">14+4 sets</span>
- 腿　　🟥🟥🟥🟥 <span class="fr">4 sets</span>
- 三頭　🟨🟨🟨🟨🟨🟨 <span class="fr">6 sets</span>

### 🛎️ Session 3

- 腿　　🟥🟥🟥🟥🟥🟥🟥🟥🟥🟥🟥🟥🟨🟨🟨<span class="fr">8+3 sets</span>
- 肩　　🟥🟥🟥🟥🟨🟨🟨<span class="fr">4+3 sets</span>
- 腹肌　🟨🟨🟨🟨🟨<span class="fr">5 sets</span>

---

## ■ 參考資料

一週三天啞鈴練全身：
- https://www.youtube.com/watch?v=WrbAiuGjTBU
- https://www.youtube.com/watch?v=PfJCa7ciLBo
- https://www.youtube.com/watch?v=w4Ghp3VuwTs