狗蛋Gordon Ryan缠斗选手力量训练计划

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狗蛋出了一套关于缠斗的力量训练教程《Getting Swole as A Grappler》
 
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胸

Dumbell Press against floor
20
Dumbbell Flys
20
Barbell Presses with resistance
20*2
Resistance Cable/band flys
20
Incline Dumbbell Presses
20
Wide/close Gripe push presses
20

背

Wide gripe barbell pull up
15-10（减重，1，2 保持 ）
Wide gripe pull ups
10
Close gripe pull ups
10
 

肩膀

Dumbbell Shrugs

20*2

Behind The Back Barbell Shrug

20 顶部保持

Standing Dumbbell Lateral Raise

20

Standing Dumbbell Front Raise

20

Band/Cable Delt Side Raise

20

Arnold presses

20

Dumbbell Shoulder Presses

20 大重量半程 20 小重量全程

Barbell Upright Row

20

Leaning Dumbbell Front Raises

20

Rear Delt Lateral Raises

20

Dumbbell Plate Front Raises

20

Dumbbell Plate Front Extensions

20

Dumbbell Plate Side Extensions

20

Plank Single Arm Extensions

20
 
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