从 Lemon8 应用程序下载视频和图库的最简单方法
桌面:右键单击并选择“将链接另存为...”进行下载。
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Need a full week of workouts? Here you go!
5 day split
2 lower body
2 upper body
1 full body
Cardio included at the end
Gym equipment needed, but there are some swaps you can make if you don’t have a gym!
For cable work, use a dumbbell instead
For the belt squat, use a kettlebell or a weight
For pendulum squat use a weight or barbell
structure it however you please! But if it were me I would plan it like this:
Legs 1
Upper 1
Rest
Legs 2
Upper 2
Full body
Rest
Repeat!
The rep ranges are included, but as always, do rep ranges that work for you and your goals! Cardio should be done after your training session rather than before, but if you are wanting to get your heart rate up pre lift, walk on incline for 5-8 minutes before beginning your lift
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