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  • Weight Machine ฝึก Hyperthophy (Upper Body)

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    Chanwit Intarak
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    8 views1 page

    Weight Machine ฝึก Hyperthophy (Upper Body)

    Uploaded by

    Chanwit Intarak

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    ชื่อ________________นามสกุล_______________รหัสนักศึกษา________________ 1 RM____________Kg/lbs

    ชื่อท่า________________

    Fitness Reps Weight % of 1RM Weight of Kgs Sets Rest


    1-5 RM 85%-100% XXX 4-8 Sets 3-5 min
    Power & Strength
    6-12 RM 70%-84% XXX 3-4 Sets 1-3 min
    Hypertrophy
    13-25 RM 50%-69% XXX 1-3 Sets 30-60 sec
    Muscular
    Endurance

    เงื่อนไขในการฝึก Hypertrophy
    Fitness Set Reps Weight of Kgs Rest Times
    1 6 1 min
    Hypertrophy
    2 8 1 min
    3 10 2 min
    4 12 2 min
    min

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