打造健美手臂，30天训练计划英文双语对照

迈向健美手臂的30天训练计划

想要拥有结实有力的手臂吗？无论是追求健美身材，还是为了提升身体力量，一个专业的训练计划是必不可少的。在这个30天的训练计划中，我们将向您介绍一系列针对手臂肌肉的训练动作，帮助您在短时间内取得明显的训练效果。

第一周：

• 第一天：引体向上（3组，每组10-12个重复）+哑铃弯举（3组，每组12-15个重复）
• 第二天：俯身飞鸟（3组，每组10-12个重复）+平板杠铃卧推（3组，每组12-15个重复）
• 第三天：休息
• 第四天：绳索下压（3组，每组10-12个重复）+集中弯举（3组，每组12-15个重复）
• 第五天：平板哑铃飞鸟（3组，每组10-12个重复）+窄距卧推（3组，每组12-15个重复）
• 第六天：臂部拉力器训练（3组，每组10-12个重复）
• 第七天：休息

第二周：

• ......（继续具体列出第二周的训练计划）

通过这个30天的训练计划，您将逐渐增加手臂肌肉的力量和定义感，为自己的健美之路打下坚实的基础。在训练过程中，请注意合理安排休息时间，并根据个人身体状况调整训练负荷，健康与安全永远是第一位的。

感谢您阅读本文，希望这份训练计划能够帮助您实现健美手臂的目标。

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英文翻译对照，仅供参考

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March toward the plan of 30 days of training of strong and handsome arm

Want to have strong and strong arm? No matter be to seek strong and handsome stature, still be to promote the body force, a professional training plan is indispensable. In this training plan of 30 days, we will introduce sarcous of a series of needle adversary arm to train a movement to you, help you obtain apparent training effect inside short time.

a week:

• The first day: Pull-up (3 groups, every groups of 10-12 repeat) + dumbbell turn is lifted (3 groups, every groups of 12-15 repeat)
• The following day: Fu body flyer (3 groups, every groups of 10-12 repeat) + flat barbell lies push (3 groups, every groups of 12-15 repeat)
• The 3rd day: Rest
• The 4th day: Press below the rope (3 groups, every groups of 10-12 repeat) + center a turn to lift (3 groups, every groups of 12-15 repeat)
• The 5th day: Flat dumbbell flyer (3 groups, every groups of 10-12 repeat) + narrow be apart from lie push (3 groups, every groups of 12-15 repeat)
• The 6th day: Brachial ministry is tensile implement train (3 groups, every groups of 10-12 repeat)
• The 7th day: Rest

The 2nd week:

• . . . . . . (continue specific and listed the 2nd week training plans)

Adopt this training plan of 30 days, you will add arm sarcous force and definition touch gradually, the strong and handsome road that is oneself lays next solid foundations. In training a process, notice reasonable arrangement breathing space please, adjust training bear according to individual body state, health and safety are forever the first.

Thank you to read the article, hope this training plans to be able to help you achieve the goal of strong and handsome arm.