<div class="bcmt"></div> <span class="infog">青山肌力與體能訓練 \ <span class="rcbi">課表系統</span> \ CYFIT 兆佑 \ </span> <div class="hide">🧩 乾淨閱讀</div> {%hackmd HN5MaSEITdazAG1TW6zS3A %} <div class="hide">🧩 隱藏導覽</div> {%hackmd 7eU6AsPkRnOwVnZwiaGV8g %} <div class="hide">🧩 通用排版</div> {%hackmd dSB7jCkbQr25JLAdnk5ZHQ %} <div class="hide">🧩 仿宋體</div> {%hackmd sfKZ3i90RVStYQL4XJeiHw %} # (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
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