京东 11.11 红包
20220323 颈部屈伸 5.5kg 18+18轻断食 day2/week6
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20220518 颈部屈伸 4kg 前后左右各20 ×2 轻断食 day3/week14
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20220902 颈部屈伸 3kg 前后左右各20+25
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20220309 肩袖后组 10kg 8+7+6轻断食 day2/week4
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20220828 颈部屈伸 2kg 前后左右各20+25
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20220317 壶铃 摆荡 D89 24kg 40s×5 32kg 40s×2轻断食 day4/week5
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20220328 壶铃 摆荡 D92 24kg 40s×5, 32kg 40s×2轻断食 day1/week7
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20220319 壶铃 摆荡 D90 24kg 40s×5, 32kg 40s×2轻断食 day6/week5
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20220314 壶铃 土耳其起立 D88 32kg 3+3+3+3轻断食 day1/week5
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20220325 壶铃 摆荡 D91 24kg 40s×5 轻断食 day4/week6
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20211128 颈部屈伸 3kg 前后左右各20 ×3组
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20220415 壶铃 土耳其起立 D97 32kg 4+4+4+4轻断食 day3/week9
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20220711 壶铃 土耳其起立分解动作 强化练习 32kg 3×4轻断食 day1/week22
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20220328 壶铃 土耳其起立 D92 32kg 3+3+3+3 轻断食 day1/week7
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20220624 颈部 gabriel varga自重颈部训练 项肌群 6倍速 轻断食 day4/week19
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20220703 壶铃摆荡 D106 单手24kg 40s×6，双手32kg 40s×2
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20230226 颈桥 10×2
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20220606 壶铃 土耳其起立 D111 40kg 1×7轻断食 day1/week17
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20220330 壶铃 军推 24kg 5+5轻断食 day2/week7
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20220411 壶铃摆荡 D96 24kg 40''×6轻断食 day1/week9
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20220225 壶铃 摆荡 D83 24kg 40s×5轻断食 D5/W2
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20220228 壶铃 摆荡 D84 24kg 40s×5轻断食 D1/W3
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20211024 壶铃军推 左18kg右20kg 10+6+6
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20220602 壶铃摆荡 D110 双手32kg 40s×4，单手24kg 40s×4
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20220531 壶铃摆荡 D109 32kg 双手40s×4，24kg 40s×4
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20220629 壶铃 土耳其起立 D115 32kg 2×1，40kg 1×6轻断食 day2/week20
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20220412 单脚跳 踝关节稳定练习 10×5轻断食 day2/week9
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20230129 弓步走 32kg 20步×4
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20220608 颈部 gabriel varga自重颈部训练 7倍速 轻断食 day2/week17
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20220510 壶铃 土耳其起立 D104 36kg 2+2+2+2+2轻断食 day2/week13
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20230102 颈部屈伸 3kg 前后左右各20×2
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20230205 32kg 弓步走 20+20, 偏重蹲10+10
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20220719 壶铃 土耳其起立 D121 40kg 1×7 轻断食day2/week23
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20220204 颈部屈伸 负重3.5kg 前后左右各20 ×2
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20231024 颈部 3kg 20×2
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20220703 肩袖后组 7.5kg 10×3
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20220719 肩袖后组 8kg 10×3
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20220309 壶铃摆荡 D86 24kg 40s×5 矫正蹲摆&早曲轻断食 day2/week4
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20220711 壶铃摆荡 D119 单手 24kg 40s×6轻断食 day1/week22
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20220616 颈部 gabriel varga自重颈部训练 7倍速 轻断食 day4/week18
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20210802 壶铃 摆荡 D38 32kg 15×6