什么是flatbar自行车看这里!大名鼎鼎的ogus753力量肌肉训练计划极度精简版本

Ogus力量训练计划

Ogus在有力的动作上不太出名，但他的753计划在YouTube上确实很火爆。

有人说他的计划抄袭了很多顶级力量计划的内容，比如531力量训练计划。谁管那么多的呢，黑猫白猫，逮到老鼠就是好猫，那么多训练计划，谁先谁后不重要，重要的是训练效果。

从youtube上的视频口碑来看，ogus753训练计划反馈是极好的。

事实上，ogus是健美的专家，同时也更注重功能力量型的训练方式，他这套计划更适合想要完美身材，同时兼顾力量提升的训练者。

为此，我花了39美金购买了这套电子书，内容非常详细，整体看是非常科学的，但大多数朋友没必要研究那么深的理论知识，真正的实操就那几页，分享给大家了。

我把最有用的东西发出来了。

如果对这套教程的完整内容感兴趣，我可以给你看看，哈哈

Day 1 (Monday)

Overhead Press – (do the scheduled percentage)

Flat DB Bench Press 3 Sets of 6-8

Neutral Close-Grip Lat Pulldowns 3 Sets of 6-8

Tricep Rope Pulldowns 3 Sets of 8 to 10

Alternating DB Biceps Curls 3 Sets of 8 to 10

Cable Lateral Raises 3 Sets of 8 to 10 (do one arm at a time)

Rope Facepulls 2 Sets of 8 to 10

Abs – Standing/Kneeling Rope Cable Crunches 3 Sets AMRAP

Day 2 (Tuesday)

High Bar Barbell Back Squat – (do the scheduled percentage)

Stiff-Leg Deadlift 3 Sets of 8 to 10

Laying Hamstring Curls 3 Sets of 8 to 10

Standing Calf Raises 5 sets of 5 HEAVY

Seated Calf Raises 3 Sets of 6 to 8

Abs – Hanging Leg Raises 3 Sets AMRAP

Day 3 (Thursday)

Flat Barbell Bench Press – (do the scheduled percentage)

Incline DB Bench Press 3 Sets of 6 to 8

Hammer Strength Vertical Pull Machine or Seal Rows 3 Sets of 6-8

Single-Arm Tricep Cable Pulldowns (do one arm at a time) 3 Sets of 8 to 10

Low Cable Rope Hammer Curls or Barbell Curls 3 Sets of 8 to 10

Standing DB Lateral Raises 3 Sets of 8 to 10

Rope Facepulls 2 Sets of 8 to 10

Abs – Standing/Kneeling Rope Cable Crunches 3 Sets AMRAP

Day 4 (Friday)

Sumo Deadlift – (do the scheduled percentage)

Barbell Hip Thrusts 3 Sets of 6 to 8

Walking Dumbbell Lunges (Across Gym) – 2 Sets

Standing Calf Raises 5 sets of 5 HEAVY

Seated Calf Raises 3 Sets of 6 to 8

Abs – Hanging Leg Raises 3 Sets AMRAP