30个动作！全网最全！瘦子家庭增肌动作大合集【卓叔】
自用周计划
周一：胸部 + 肱二
6 x 15 60s
01:38
6 x 15 60s
02:54
6 x 15 60s
03:45
4 x 12-20 60s
24:13
4 x 12-20 60s
23:26
4 x 15 60s
26:38
周二：背部 + 肱三
6 x 15 60s
07:50
6 x 15 60s
08:40
4 x 15-25 30s
11:12
4 x 12-20 60s
25:16
3 x 12-20 60s
25:57
4 x 15-25 30s
27:60
周四：胸部 + 肱二
6 x 15 60s
01:35
6 x 15 60s
04:47
6 x 15 60s
08:40
4 x 12-20 60s
24:39
4 x 12-20 60s
24:13
4 x 15 60s
26:38
周五：臂腿 + 肩部
6 x 15 60s
17:54
6 x 15 60s
19:22
6 x 15 30s
20:30
4 x 12-20 60s
12:02
4 x 15-25 30s
13:08
4 x 12-20 60s
29:08
