分享至
哑铃推举4set*12reps
站姿杠铃颈后推举（注意新手不要用大重量！！！）
4set*12reps
坐姿杠铃颈前推举4set*12reps
哑铃交替前平举4set*12reps
哑铃侧平举3set*20reps
哑铃俯身飞鸟4set*15reps
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