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不管天气怎么样，是时候该练臂了。我们将为您带来二头三头的终极训练，之后你可以尽情地在背心季节露出巨臂！  Everyone wants awesome arms to show off their hard work at thegym. Flexed biceps are so popular, they have their own emoji—you know you'veused it! 每个人都想要完美的手臂来炫耀他们在健身房的训练成果。弯曲膨胀的二头肌真的太火了，他们甚至有自己的表情-我打赌你也肯定用过！ If you're looking for a workout to add some size to your bis andtris, try this superset plan. Remember, the rest time is between supersets, soperform both exercises quickly in succession before taking a break. 如果你在寻求突破二头三头臂围的训练，尝试一下这个超级组计划吧。记住，超级组之间（一套动作做完）才会有休息，所以在休息之前，尽可能效率完美地做完它。 1 Superset Standing Biceps Cable Curl 站姿二头绳索弯举 3 sets, 12 reps 3组，每组12次   Triceps Pushdown 三头绳索下压 3 sets, 12 reps 3组，每组12次    2 Superset Preacher Curl 牧师凳弯举 4 sets, 6-8 reps 4组，每组6-8次   Seated Dumbbell Curl 坐姿哑铃弯举 4 sets, 6-8 reps 4组，每组6-8次    3 Superset Close-Grip Barbell Bench Press 窄握杠铃卧推 4 sets, 6-8 reps 4组，每组6-8次 Lying Dumbbell Tricep Extension 仰卧哑铃三头反向弯举 4 sets, 6-8 reps 4组，每组6-8次 4 Superset ConcentrationCurls 集中二头单侧弯举 3 sets, 15 reps 3组，每组15次 Cable One Arm Tricep Extension 单侧三头绳索下压 3 sets, 15 reps 3组，每组15次 This is a greatonce-a-week workout. Trust me, your arms will be destroyed! 这是一个每周一次的完美训练。相信我，你的手臂绝对会炸。 |
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