Trapezius

Bent High Pulls

Shoulders

超伸展

背部

肩部耸肩

肩膀

Upright Row, on Multi Press

Shoulders

Upright Row, SZ-bar

Shoulders

哑铃直立划船

肩部

Incline Bench Reverse Fly

Back

Quadriped Arm and Leg Raise

Back

Close-grip Press-ups

Chest

Dumbbell rear delt row

Shoulders

斜板俯卧哑铃划船

背部

Overhead Triceps Extension

Arms

Trap press

Shoulders

侧卧内旋

肩部

肩部外旋伸展

肩部

Incline Row - Rings

Back

C

Cycling

Cardio

F

Front Raises with Plates

Shoulders

侧

侧平举至前平举

肩部

悬

悬垂划船

背部

P

Prone Scapular Retraction - Arms at Side

Back

R

Renegade Row

Back

划

划船

背部

W

Wall Slides

Back