【Jeff】让小细胳膊练成大手臂的手臂训练！

1A. STRICT CURLS. 5-6 REPS, 3SETS.

做5-6个就是极限的重量。

1B. CHEAT CURLS. 5-6 REPS,3SETS.

2A. INCLINE WAITER CURLS.（蜘蛛式弯举）, 8-10 REPS, 3SETS.

3A. CROSS BODY HAMMER CURLS.

三头：

4A. LYING TRICEPS STRETCH EXTENSIONS.(仰卧臂屈伸), 6-8 REPS, 3SETS.

4B. EZ BAR JM PRESS. 3*F.

5A. ROCKING TRICEP PUSHDOWNS.(摇摆式三头下压) , 10-12REPS, 3 SETS.

6A. INCLINE TRICEPS KICKBACKS. 10-12REPS, 3 SETS.

6B. COBRA PUSH-UPS(眼镜蛇俯卧撑). 3 X F.