Muscle and Fitness 2012年的運動計畫

Cardio: Perform one minute of treadmill, stair stepper, or calisthenics of your choice between sets; then rest. For one-arm exercises, one-leg exercises and oblique crunches, do the minute of cardio after completing all four sets (two per side).

Exercise	Sets	Reps	Muscle Group
Power Push-Up	2	3, Rest 2min	Chest
Bench Press	2	10, Rest 2min	Chest
Bench Press	1	12-15, Rest 2min	Chest
Incline Dumbbell Press	1	10, Rest 2min	Chest
Incline Dumbbell Press	2	12-15, Rest 2min	Chest
One-Arm Low-Pulley Cable Cross-Over	2	12-15, Rest 2min	Chest
Dumbbell Shoulder Press	2	10, Rest 2min	Shoulders
Dumbbell Shoulder Press	1	12-15, Rest 2min	Shoulders
Face Pull	1	10, Rest 2min	Shoulders
Face Pull	2	12-15, Rest 2min	Shoulders
One-Arm Cable Lateral Raise	2	12-15, Rest 2min	Shoulders
Lying Triceps Extension	2	9-10, Rest 2min	Triceps
Lying Triceps Extension	1	12-15, Rest 2min	Triceps
Dumbbell Overhead Extension	1	10, Rest 2min	Triceps
Dumbbell Overhead Extension	2	12-15, Rest 2min	Triceps
One-Arm Reverse-Grip Pressdown	2	12-15, Rest 2min	Triceps

Exercise	Sets	Reps	Muscle Group
Jump Squat	2	3, Rest 2min	Legs
Squat	2	10, Rest 2min	Legs
Squat	1	12-15, Rest 2min	Legs
Leg Press	1	10, Rest 2min	Legs
Leg Press	2	12-15, Rest 2min	Legs
One Legged Leg Extension	2	12-15, Rest 2min	Legs
Romanian Deadlift	2	10, Rest 2min	Legs
Romanian Deadlift	1	12-15, Rest 2min	Legs
One-Leg Leg Curl	2	12-15, Rest 2min	Legs
Standing Calf Raises	2	10, Rest 1min	Calves
Standing Calf Raises	1	12-15, Rest 1min	Calves
Seated Calf Raises	1	10, Rest 1min	Calves
Seated Calf Raises	2	12-15, Rest 1min	Calves
One-Leg Leg Press Calf Raise	2	12-15, Rest 1min	Calves
Hanging Leg Raise	2	To Failure, Rest 1min	Abs
Crunch	2	To Failure, Rest 1min	Abs
Oblique Crunch	2	To Failure, Rest 1min	Abs

Exercise	Sets	Reps	Muscle Group
Dumbbell Power Row	2	3, Rest 2min	Back
Wide-Grip Pulldown	2	10, Rest 2min	Back
Wide-Grip Pulldown	1	12-15, Rest 2min	Back
Straight-Arm Pulldown	1	10, Rest 2min	Back
Straight-Arm Pulldown	2	12-15, Rest 2min	Back
One-Arm Seated Cable Row	2	12-15, Rest 2min	Back
Barbell Shrug	2	10, Rest 2min	Traps
Barbell Shrug	1	12-15, Rest 2min	Traps
Barbell Curl	2	10, Rest 2min	Biceps
Barbell Curl	1	12-15, Rest 2min	Biceps
Incline Dumbbell Curl	1	10, Rest 2min	Biceps
Incline Dumbbell Curl	2	12-15, Rest 2min	Biceps
Dumbbell Concentration Curl	2	12-15, Rest 2min	Biceps
Barbell Wrist Curl	1	10, Rest 1min	Biceps
Barbell Wrist Curl	1	12-15, Rest 1min	Bicpes
Barbell Reverse Wrist Curl	1	10, Rest 1min	Biceps
Barbell Reverse Wrist Curl	1	12-15, Rest 1min	Biceps

 

Exercise	Sets	Reps	Muscle Group
Power Push-Up	2	4-5, Rest 2min	Chest
Bench Press	2	8, Rest 2min	Chest
Bench Press	1	16-20, Rest 2min	Chest
Incline Dumbbell Press	1	8, Rest 2min	Chest
Incline Dumbbell Press	2	16-20, Rest 2min	Chest
One-Arm Low-Pulley Cable Cross-Over	2	16-20, Rest 2min	Chest
Dumbbell Shoulder Press	2	8, Rest 2min	Shoulders
Dumbbell Shoulder Press	1	16-20, Rest 2min	Shoulders
Face Pull	1	8, Rest 2min	Shoulders
Face Pull	2	16-20, Rest 2min	Shoulders
One-Arm Cable Lateral Raise	2	16-20, Rest 2min	Shoulders
Lying Triceps Extension	2	8, Rest 2min	Triceps
Lying Triceps Extension	1	16-20, Rest 2min	Triceps
Dumbbell Overhead Extension	1	8, Rest 2min	Triceps
Dumbbell Overhead Extension	2	16-20, Rest 2min	Triceps
One-Arm Reverse-Grip Pressdown	2	16-20, Rest 2min	Triceps

Exercise	Sets	Reps	Muscle Group
Jump Squat	2	4-5, Rest 2min	Legs
Squat	2	8, Rest 2min	Legs
Squat	1	16-20, Rest 2min	Legs
Leg Press	1	8, Rest 2min	Legs
Leg Press	2	16-20, Rest 2min	Legs
One Legged Leg Extension	2	16-20, Rest 2min	Legs
Romanian Deadlift	2	8, Rest 2min	Legs
Romanian Deadlift	1	16-20, Rest 2min	Legs
One-Leg Leg Curl	2	16-20, Rest 2min	Legs
Standing Calf Raises	2	8, Rest 1min	Calves
Standing Calf Raises	1	16-20, Rest 1min	Calves
Seated Calf Raises	1	8, Rest 1min	Calves
Seated Calf Raises	2	16-20, Rest 1min	Calves
One-Leg Leg Press Calf Raise	2	16-20, Rest 1min	Calves
Hanging Leg Raise	2	To Failure, Rest 1min	Abs
Crunch	2	To Failure, Rest 1min	Abs
Oblique Crunch	2	To Failure, Rest 1min	Abs

Exercise	Sets	Reps	Muscle Group
Dumbbell Power Row	2	4-5, Rest 2min	Back
Wide-Grip Pulldown	2	8, Rest 2min	Back
Wide-Grip Pulldown	1	16-20, Rest 2min	Back
Straight-Arm Pulldown	1	8, Rest 2min	Back
Straight-Arm Pulldown	2	16-20, Rest 2min	Back
One-Arm Seated Cable Row	2	16-20, Rest 2min	Back
Barbell Shrug	2	8, Rest 2min	Traps
Barbell Shrug	1	16-20, Rest 2min	Traps
Barbell Curl	2	8 Rest 2min	Biceps
Barbell Curl	1	16-20, Rest 2min	Biceps
Incline Dumbbell Curl	1	8, Rest 2min	Biceps
Incline Dumbbell Curl	2	16-20, Rest 2min	Biceps
Dumbbell Concentration Curl	2	8, Rest 2min	Biceps
Barbell Wrist Curl	1	8, Rest 1min	Biceps
Barbell Wrist Curl	1	16-20, Rest 1min	Bicpes
Barbell Reverse Wrist Curl	1	8, Rest 1min	Biceps
Barbell Reverse Wrist Curl	1	8, Rest 1min	Biceps

 

Exercise	Sets	Reps	Muscle Group
Power Push-Up	2	6-7, Rest 2min	Chest
Bench Press	2	6, Rest 2min	Chest
Bench Press	1	21-25, Rest 2min	Chest
Incline Dumbbell Press	1	6, Rest 2min	Chest
Incline Dumbbell Press	2	21-25, Rest 2min	Chest
One-Arm Low-Pulley Cable Cross-Over	2	21-25, Rest 2min	Chest
Dumbbell Shoulder Press	2	6, Rest 2min	Shoulders
Dumbbell Shoulder Press	1	21-25, Rest 2min	Shoulders
Face Pull	1	6, Rest 2min	Shoulders
Face Pull	2	21-25, Rest 2min	Shoulders
One-Arm Cable Lateral Raise	2	21-25, Rest 2min	Shoulders
Lying Triceps Extension	2	6, Rest 2min	Triceps
Lying Triceps Extension	1	21-25, Rest 2min	Triceps
Dumbbell Overhead Extension	1	6, Rest 2min	Triceps
Dumbbell Overhead Extension	2	21-25, Rest 2min	Triceps
One-Arm Reverse-Grip Pressdown	2	21-25, Rest 2min	Triceps

Exercise	Sets	Reps	Muscle Group
Jump Squat	2	6-7, Rest 2min	Legs
Squat	2	6, Rest 2min	Legs
Squat	1	21-25, Rest 2min	Legs
Leg Press	1	6, Rest 2min	Legs
Leg Press	2	21-25, Rest 2min	Legs
One Legged Leg Extension	2	21-25, Rest 2min	Legs
Romanian Deadlift	2	6, Rest 2min	Legs
Romanian Deadlift	1	21-25, Rest 2min	Legs
One-Leg Leg Curl	2	21-25, Rest 2min	Legs
Standing Calf Raises	2	6, Rest 1min	Calves
Standing Calf Raises	1	21-25, Rest 1min	Calves
Seated Calf Raises	2	6, Rest 1min	Calves
Seated Calf Raises	2	21-25, Rest 1min	Calves
One-Leg Leg Press Calf Raise	1	6, Rest 1min	Calves
Hanging Leg Raise	2	To Failure, Rest 1min	Abs
Crunch	2	To Failure, Rest 1min	Abs
Oblique Crunch	2	To Failure, Rest 1min	Abs

Exercise	Sets	Reps	Muscle Group
Dumbbell Power Row	2	6-7, Rest 2min	Back
Wide-Grip Pulldown	2	6, Rest 2min	Back
Wide-Grip Pulldown	1	21-25, Rest 2min	Back
Straight-Arm Pulldown	1	6, Rest 2min	Back
Straight-Arm Pulldown	2	21-25, Rest 2min	Back
One-Arm Seated Cable Row	2	21-25, Rest 2min	Back
Barbell Shrug	2	6, Rest 2min	Traps
Barbell Shrug	1	21-25, Rest 2min	Traps
Barbell Curl	2	6, Rest 2min	Biceps
Barbell Curl	1	21-25, Rest 2min	Biceps
Incline Dumbbell Curl	1	6, Rest 2min	Biceps
Incline Dumbbell Curl	2	21-25, Rest 2min	Biceps
Dumbbell Concentration Curl	2	21-25, Rest 2min	Biceps
Barbell Wrist Curl	1	6, Rest 1min	Biceps
Barbell Wrist Curl	1	21-25, Rest 1min	Bicpes
Barbell Reverse Wrist Curl	1	6, Rest 1min	Biceps
Barbell Reverse Wrist Curl	1	21-25, Rest 1min	Biceps

 

Exercise	Sets	Reps	Muscle Group
Power Push-Up	2	8, Rest 2min	Chest
Bench Press	2	3-4, Rest 2min	Chest
Bench Press	1	26-30, Rest 2min	Chest
Incline Dumbbell Press	1	3-4, Rest 2min	Chest
Incline Dumbbell Press	2	26-30, Rest 2min	Chest
One-Arm Low-Pulley Cable Cross-Over	2	26-30, Rest 2min	Chest
Dumbbell Shoulder Press	2	3-4, Rest 2min	Shoulders
Dumbbell Shoulder Press	1	26-30, Rest 2min	Shoulders
Face Pull	1	3-4, Rest 2min	Shoulders
Face Pull	2	26-30, Rest 2min	Shoulders
One-Arm Cable Lateral Raise	2	26-30, Rest 2min	Shoulders
Lying Triceps Extension	2	3-4, Rest 2min	Triceps
Lying Triceps Extension	1	26-30, Rest 2min	Triceps
Dumbbell Overhead Extension	1	3-4, Rest 2min	Triceps
Dumbbell Overhead Extension	2	26-30, Rest 2min	Triceps
One-Arm Reverse-Grip Pressdown	2	26-30, Rest 2min	Triceps

Exercise	Sets	Reps	Muscle Group
Jump Squat	2	8, Rest 2min	Legs
Squat	2	3-4, Rest 2min	Legs
Squat	1	26-30, Rest 2min	Legs
Leg Press	1	9-10, Rest 2min	Legs
Leg Press	2	26-30, Rest 2min	Legs
One Legged Leg Extension	2	26-30, Rest 2min	Legs
Romanian Deadlift	2	9-10, Rest 2min	Legs
Romanian Deadlift	1	26-30, Rest 2min	Legs
One-Leg Leg Curl	2	26-30, Rest 2min	Legs
Standing Calf Raises	2	3-4, Rest 1min	Calves
Standing Calf Raises	1	26-30, Rest 1min	Calves
Seated Calf Raises	1	3-4, Rest 1min	Calves
Seated Calf Raises	2	26-30, Rest 1min	Calves
One-Leg Leg Press Calf Raise	2	26-30, Rest 1min	Calves
Hanging Leg Raise	2	To Failure, Rest 1min	Abs
Crunch	2	To Failure, Rest 1min	Abs
Oblique Crunch	2	To Failure, Rest 1min	Abs

Exercise	Sets	Reps	Muscle Group
Dumbbell Power Row	2	8, Rest 2min	Back
Wide-Grip Pulldown	2	3-4, Rest 2min	Back
Wide-Grip Pulldown	1	26-30, Rest 2min	Back
Straight-Arm Pulldown	1	3-4, Rest 2min	Back
Straight-Arm Pulldown	2	26-30, Rest 2min	Back
One-Arm Seated Cable Row	2	26-30, Rest 2min	Back
Barbell Shrug	2	3-4, Rest 2min	Traps
Barbell Shrug	1	26-30, Rest 2min	Traps
Barbell Curl	2	3-4, Rest 2min	Biceps
Barbell Curl	1	26-30, Rest 2min	Biceps
Incline Dumbbell Curl	1	3-4, Rest 2min	Biceps
Incline Dumbbell Curl	2	26-30, Rest 2min	Biceps
Dumbbell Concentration Curl	2	26-30, Rest 2min	Biceps
Barbell Wrist Curl	1	3-4, Rest 1min	Biceps
Barbell Wrist Curl	1	26-30, Rest 1min	Bicpes
Barbell Reverse Wrist Curl	1	3-4, Rest 1min	Biceps
Barbell Reverse Wrist Curl	1	26-30, Rest 1min	Biceps

光是用看的就覺得好辛苦...希望能確實做完。