file:01 健身食谱.docx file:坐姿推胸宽距双杠.mp4 file:哑铃斜上旋转卧推飞鸟.mp4 file:拉力器夹胸.mp4 file:腿部拉伸与史密斯深蹲.mp4 file:杠铃肩上深蹲.mp4 file:三头拉伸+杠铃窄握卧推.mp4 file:曲杆三头弯举+哑铃颈后臂屈伸.mp4 file:龙门架高位下压.mp4 file:单臂颈后臂屈伸+俯身哑铃臂屈伸.mp4 file:站姿哑铃侧平举.mp4 file:杠铃前平举+曲杆杠铃提拉.mp4 file:斜托单臂弯举+二头支撑弯举.mp4 file:二头拉伸+杠铃弯举+哑铃旋转式弯举.mp4 file:家庭健身---浩曼.mp4 file:拉力器俯身下压+单臂俯身哑铃划船.mp4