LZ is just a novice. one year old than you,two cubits abduction 22 minute hard corps less number of times, bench modafinil online press (weight) of every action group 3-4, cize tree type, running speed and starting speed) of kanken backpack the horizontal bar, 作名称知道参照面提供书视频般摄入蛋白质等营养足够高要求瘦要增肌粉计划写作格式:作名:组数数DAY1:腿部、肩部、腹部(两案交替使用周用案1周用案2)案1:杠铃深蹲:312腿屈伸:312哑铃推举:312哑铃侧平举:准备3递减重量建议用15磅10磅5磅组间休息15磅15→10磅12→5磅10→保持测平举姿势10秒卷腹15→仰卧举腿15→平板30秒(作间休息全部做完算1组做2组组间休息30~60秒)DAY2:背部、二、腿、腹部(两案交替使用周用案1周用案2)案1:助力引体向:做够50止坐姿划船:312杠铃弯举:312单臂集弯举2组:每组每条胳膊做酸痛灼烧直腿提踵2组:做酸痛灼烧卷腹15→仰卧举腿15→平板30秒(作间休息全部做完算1组做2组组间休息30~60秒)案2:坐姿划船:312杠铃弯举:312单臂集弯举2组:每组每条胳膊做酸痛灼烧 Straight cize leg lift heel 2 group: DAY3 rest 30~60 seconds): three, the 22 minute hard corps principle of. there are things to ask who do not know who. the key is the neck.