推立训练 【训练菜单】 Machine Shoulder press 5x12, 10, 8, 6, 10 Machine Lats pulldown 5x12, 10, 8, 6, 10 Machine Chest Press 5x12, 10, 8, 6, 10 Barbell Incline Press 5x12, 10, 8, 6, 10 Dumbell Arnold Press 3x12-15 Bicep Curls 3x12-15 【社群平台】 WEIBO: Tao-Taiger负责人 Instagram/IG: ricegvng Facebook : ricegvng