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  • 范迪塞尔的八周计划

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    劳苦
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    The document outlines a workout program that uses different training methods including RMS (reps to muscle failure), AMRAP (as many reps as possible), and MRS (reps at a set weight). It lists exercises for the legs, pushing muscles, pulling muscles, and core with prescribed sets, reps, and percentages of maximum weight for each day of training over 8 days.

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    The document outlines a workout program that uses different training methods including RMS (reps to muscle failure), AMRAP (as many reps as possible), and MRS (reps at a set weight). It lists exercises for the legs, pushing muscles, pulling muscles, and core with prescribed sets, reps, and percentages of maximum weight for each day of training over 8 days.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    5 views4 pages

    范迪塞尔的八周计划

    Uploaded by

    劳苦
    The document outlines a workout program that uses different training methods including RMS (reps to muscle failure), AMRAP (as many reps as possible), and MRS (reps at a set weight). It lists exercises for the legs, pushing muscles, pulling muscles, and core with prescribed sets, reps, and percentages of maximum weight for each day of training over 8 days.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 4

    RMS = 热身时慢慢加重，一直做到有一组在RMS次数左右力竭为止

    次数+（比如3X6+)最后一组，一直做到力竭为止
    AMRAP = 能做多少下就做多少下
    MRS = 利用RMS组的重量，做规定的组数。至于次数看感受而定。

    1 2 3

    深蹲 75%x4x6 80%x5x5+ 85%x8x3+


    暂停硬拉 60%x4x8 70%x4x6 75%x5x4
    前蹲 14RMS+3M12RMS+3M10RMS+3M
    罗马尼亚硬拉 14RMS+3M12RMS+3M10RMS+3M
    其他腿部锻炼 20RMS+3M16RMS+3M14RMS+3M
    其他腿部锻炼 20RMS+3M16RMS+3M14RMS+3M

    暂停卧推 75%x4x680%x5x5+ 85%x8x3+


    窄距卧推 60%x4x8 70%x4x6 75%x5x4
    杠铃推举 12RMS+3M10RMS+3M8RMS+3MR
    上斜哑铃卧推 20RMS+3M16RMS+3M14RMS+3M
    绳索面拉 20RMS+3M16RMS+3M14RMS+3M

    俯身划船 12RMS+3M10RMS+3M8RMS+MRS
    绳索下拉 14RMS+3M12RMS+3M10RMS+3M
    坐姿绳索划船 14RMS+3M12RMS+3M10RMS+3M
    二头肌弯举 20RMS+3M16RMS+3M14RMS+3M
    其他二头肌锻炼 20RMS+3M16RMS+3M14RMS+3M

    硬拉 75%x4x680%x5x5+ 85%x8x3+
    暂停深蹲 60%x4x8 70%x4x6 75%x5x4
    前蹲 14RMS+3M12RMS+3M10RMS+3M
    其他腿部锻炼 20RMS+3M16RMS+3M14RMS+3M
    其他腿部锻炼 20RMS+3M16RMS+3M14RMS+3M

    暂停卧推 70%x4x6+ 75%4x5+ 80%6x4+


    窄距卧推 12RMS+3M10RMS+3M8RMS+3MR
    杠铃推举 14RMS+3M12RMS+3M10RMS+3M
    上斜哑铃卧推 20RMS+3M16RMS+3M14RMS+3M
    绳索面拉 20RMS+3M16RMS+3M14RMS+3M
    绳索下拉 12RMS+3M10RMS+3M8RMS+MRS
    俯身划船 14RMS+3M12RMS+3M10RMS+3M
    反手俯身划船 14RMS+3M12RMS+3M10RMS+3M
    单手哑铃划船 20RMS+3M16RMS+3M14RMS+3M
    二头肌弯举 20RMS+3M16RMS+3M14RMS+3M
    其他二头肌锻炼 20RMS+3M16RMS+3M14RMS+3M
    组在RMS次数左右力竭为止

    数。至于次数看感受而定。

    4 5 6 7 8

    90%x3x3+ 80%x4x6 85%x4x4+ 90%x3x3+ 1RM


    80%x7x2 70%x4x6 75%x5x4 80%x7x2 85%x6x3
    0 12RMS+3M10RMS+3M8RMS+3MR 0
    0 12RMS+3M10RMS+3M8RMS+3MR 0
    0 16RMS+3M14RMS+3M12RMS+3M 0
    0 16RMS+3M14RMS+3M12RMS+3M 0

    90%x3x3+ 80%x4x6 85%x4x4+ 90%x3x3+ 1RM


    80%x7x2 70%x4x6 75%x5x4 80%x7x2 85%x6x3
    0 10RMS+3M8RMS+3MR6RMS+3MR4RMS+3MRS
    0 16RMS+3M14RMS+3M12RMS+3M 0
    12RMS+3M16RMS+3M14RMS+3M12RMS+3M10RMS+3MRS

    0 12RMS+3M10RMS+3M8RMS+MRS 0
    8RMS+MRS12RMS+3M10RMS+3M8RMS+3MR 0
    8RMS+MRS12RMS+3M10RMS+3M8RMS+3MR 0
    12RMS+3M16RMS+3M14RMS+3M12RMS+3M10RMS+MRS
    12RMS+3M16RMS+3M14RMS+3M12RMS+3M10RMS+MRS

    90%x3x3+ 80%x4x6 85%x4x4+ 90%x3x3+ 1RM


    80%x7x2 70%x4x6 75%x5x4 80%x7x2 85%x6x3
    0 12RMS+3M10RMS+3M8RMS+3MR 0
    0 16RMS+3M14RMS+3M12RMS+3M 0
    0 16RMS+3M14RMS+3M12RMS+3M 0

    85%x6x3+ 75%4x5+ 80%6x4+ 85%x6x3+ 75kg AMRAP


    6RMS+3MR10RMS+3M8RMS+3MR6RMS+3MR4RMS+3MRS
    0 12RMS+3M10RMS+3M8RMS+3MR 0
    12RMS+3M16RMS+3M14RMS+3M12RMS+3M 0
    12RMS+3M16RMS+3M14RMS+3M12RMS+3M10RMS+3MRS
    0 12RMS+3M10RMS+3M8RMS+MRS 0
    8RMS+MRS12RMS+3M10RMS+3M8RMS+3MR6RMS+MRS
    8RMS+MRS12RMS+3M10RMS+3M8RMS+3MR6RMS+MRS
    12RMS+3M16RMS+3M14RMS+3M12RMS+3M10RMS+MRS
    12RMS+3M16RMS+3M14RMS+3M12RMS+3M10RMS+MRS
    12RMS+3M16RMS+3M14RMS+3M12RMS+3M10RMS+MRS

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