哑铃健身计划一周表
以下分享的这份哑铃健身计划一周表，要求练习者在一周的时间里锻炼三次，可以选择一、三、五或者二、四、六进行锻炼。具体内容请看以下文字和图片：
![](https://wkrtcs.bdimg.com/rtcs/image?w=500.00&md5sum=83df3e32a5822fe7748d44a5b32a53b5&sign=15ea6bb162&rtcs_flag=2&rtcs_ver=3.1&l=webapp&bucketNum=41&ipr={"t":"img","r":"r_5","w":"500.00","h":"194.00","dataType":"jpeg","c":"word/media/image1.jpeg","imgOriW":500,"imgOriH":194})
工具/原料
∙ 哑铃
∙ 哑铃凳
周一训练：
1. ![](https://wkrtcs.bdimg.com/rtcs/image?w=272.00&md5sum=83df3e32a5822fe7748d44a5b32a53b5&sign=15ea6bb162&rtcs_flag=2&rtcs_ver=3.1&l=webapp&bucketNum=41&ipr={"t":"img","r":"r_4","w":"272.00","h":"238.27","dataType":"jpeg","c":"word/media/image2.jpeg","imgOriW":400,"imgOriH":350})
1
仰卧哑铃平板卧胸
热身1组*15个
练习3组*8-12个
2. 2
![](https://wkrtcs.bdimg.com/rtcs/image?w=279.00&md5sum=83df3e32a5822fe7748d44a5b32a53b5&sign=15ea6bb162&rtcs_flag=2&rtcs_ver=3.1&l=webapp&bucketNum=41&ipr={"t":"img","r":"r_4","w":"279.00","h":"269.27","dataType":"jpeg","c":"word/media/image3.jpeg","imgOriW":400,"imgOriH":386})
仰卧哑铃上斜卧推
练习3组*8-12个
3. 3
![](https://wkrtcs.bdimg.com/rtcs/image?w=281.20&md5sum=83df3e32a5822fe7748d44a5b32a53b5&sign=15ea6bb162&rtcs_flag=2&rtcs_ver=3.1&l=webapp&bucketNum=41&ipr={"t":"img","r":"r_4","w":"281.20","h":"246.00","dataType":"jpeg","c":"word/media/image4.jpeg","imgOriW":400,"imgOriH":350})
哑铃负重深蹲
练习4组*10-12个
4. 4
坐姿哑铃交替弯举![](https://wkrtcs.bdimg.com/rtcs/image?w=270.00&md5sum=83df3e32a5822fe7748d44a5b32a53b5&sign=15ea6bb162&rtcs_flag=2&rtcs_ver=3.1&l=webapp&bucketNum=41&ipr={"t":"img","r":"r_4","w":"270.00","h":"252.40","dataType":"jpeg","c":"word/media/image5.jpeg","imgOriW":400,"imgOriH":374})
练习3组*10-12个
5. 5
仰卧哑铃提拉![](https://wkrtcs.bdimg.com/rtcs/image?w=277.00&md5sum=83df3e32a5822fe7748d44a5b32a53b5&sign=15ea6bb162&rtcs_flag=2&rtcs_ver=3.1&l=webapp&bucketNum=41&ipr={"t":"img","r":"r_4","w":"277.00","h":"242.33","dataType":"jpeg","c":"word/media/image6.jpeg","imgOriW":400,"imgOriH":350})
练习3组*10-12个
6. 6
仰卧卷腹![](https://wkrtcs.bdimg.com/rtcs/image?w=275.73&md5sum=83df3e32a5822fe7748d44a5b32a53b5&sign=15ea6bb162&rtcs_flag=2&rtcs_ver=3.1&l=webapp&bucketNum=41&ipr={"t":"img","r":"r_4","w":"275.73","h":"191.00","dataType":"jpeg","c":"word/media/image7.jpeg","imgOriW":400,"imgOriH":277})
练习4组*15-20个
周三训练：
1. 1
阿诺德哑铃推肩![](https://wkrtcs.bdimg.com/rtcs/image?w=279.00&md5sum=83df3e32a5822fe7748d44a5b32a53b5&sign=15ea6bb162&rtcs_flag=2&rtcs_ver=3.1&l=webapp&bucketNum=41&ipr={"t":"img","r":"r_4","w":"279.00","h":"263.00","dataType":"jpeg","c":"word/media/image8.jpeg","imgOriW":400,"imgOriH":377})
热身1组*15个
练习3组*10-12个
2. 2
直立哑铃交替前平举![](https://wkrtcs.bdimg.com/rtcs/image?w=279.40&md5sum=83df3e32a5822fe7748d44a5b32a53b5&sign=15ea6bb162&rtcs_flag=2&rtcs_ver=3.1&l=webapp&bucketNum=41&ipr={"t":"img","r":"r_4","w":"279.40","h":"244.47","dataType":"jpeg","c":"word/media/image9.jpeg","imgOriW":400,"imgOriH":350})
练习3组*10-12个
3. 3
单臂哑铃俯身划船![](https://wkrtcs.bdimg.com/rtcs/image?w=281.13&md5sum=83df3e32a5822fe7748d44a5b32a53b5&sign=15ea6bb162&rtcs_flag=2&rtcs_ver=3.1&l=webapp&bucketNum=41&ipr={"t":"img","r":"r_4","w":"281.13","h":"246.00","dataType":"jpeg","c":"word/media/image10.jpeg","imgOriW":400,"imgOriH":350})
练习3组*12个
4. 4
哑铃负重直腿硬拉![](https://wkrtcs.bdimg.com/rtcs/image?w=276.53&md5sum=83df3e32a5822fe7748d44a5b32a53b5&sign=15ea6bb162&rtcs_flag=2&rtcs_ver=3.1&l=webapp&bucketNum=41&ipr={"t":"img","r":"r_4","w":"276.53","h":"242.00","dataType":"jpeg","c":"word/media/image11.jpeg","imgOriW":400,"imgOriH":350})
练习3组*10-12个
5. 5
仰卧卷腹![](https://wkrtcs.bdimg.com/rtcs/image?w=275.80&md5sum=83df3e32a5822fe7748d44a5b32a53b5&sign=15ea6bb162&rtcs_flag=2&rtcs_ver=3.1&l=webapp&bucketNum=41&ipr={"t":"img","r":"r_4","w":"275.80","h":"191.00","dataType":"jpeg","c":"word/media/image7.jpeg","imgOriW":400,"imgOriH":277})
练习4组*15-20个
周五训练：
1. 1
哑铃负重硬拉![](https://wkrtcs.bdimg.com/rtcs/image?w=278.00&md5sum=83df3e32a5822fe7748d44a5b32a53b5&sign=15ea6bb162&rtcs_flag=2&rtcs_ver=3.1&l=webapp&bucketNum=41&ipr={"t":"img","r":"r_4","w":"278.00","h":"243.20","dataType":"jpeg","c":"word/media/image11.jpeg","imgOriW":400,"imgOriH":350})
练习4组*12个
2. 2
仰卧上斜哑铃卧推![](https://wkrtcs.bdimg.com/rtcs/image?w=279.73&md5sum=83df3e32a5822fe7748d44a5b32a53b5&sign=15ea6bb162&rtcs_flag=2&rtcs_ver=3.1&l=webapp&bucketNum=41&ipr={"t":"img","r":"r_4","w":"279.73","h":"270.00","dataType":"jpeg","c":"word/media/image3.jpeg","imgOriW":400,"imgOriH":386})
练习3组*10-12个
3. 3
哑铃箭步蹲![](https://wkrtcs.bdimg.com/rtcs/image?w=280.00&md5sum=83df3e32a5822fe7748d44a5b32a53b5&sign=15ea6bb162&rtcs_flag=2&rtcs_ver=3.1&l=webapp&bucketNum=41&ipr={"t":"img","r":"r_4","w":"280.00","h":"245.00","dataType":"jpeg","c":"word/media/image12.jpeg","imgOriW":400,"imgOriH":350})
练习3组*12个
4. 4
坐姿哑铃弯举![](https://wkrtcs.bdimg.com/rtcs/image?w=284.33&md5sum=83df3e32a5822fe7748d44a5b32a53b5&sign=15ea6bb162&rtcs_flag=2&rtcs_ver=3.1&l=webapp&bucketNum=41&ipr={"t":"img","r":"r_4","w":"284.33","h":"268.00","dataType":"jpeg","c":"word/media/image8.jpeg","imgOriW":400,"imgOriH":377})
练习3组*12个
5. 5
单臂哑铃颈后臂屈伸![](https://wkrtcs.bdimg.com/rtcs/image?w=284.00&md5sum=83df3e32a5822fe7748d44a5b32a53b5&sign=15ea6bb162&rtcs_flag=2&rtcs_ver=3.1&l=webapp&bucketNum=41&ipr={"t":"img","r":"r_4","w":"284.00","h":"259.13","dataType":"jpeg","c":"word/media/image13.jpeg","imgOriW":400,"imgOriH":365})
练习3组*12个
6. 6
仰卧卷腹![](https://wkrtcs.bdimg.com/rtcs/image?w=274.33&md5sum=83df3e32a5822fe7748d44a5b32a53b5&sign=15ea6bb162&rtcs_flag=2&rtcs_ver=3.1&l=webapp&bucketNum=41&ipr={"t":"img","r":"r_4","w":"274.33","h":"190.00","dataType":"jpeg","c":"word/media/image7.jpeg","imgOriW":400,"imgOriH":277})
练习4组*15-20个
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