chenbryant的部落格

http://www.justbball.com/forums/showthread.php?t=18014

The 666 routine stands for 6 hours a day, 6 days a week, 6 months of training.
Of course most of us don't have 6 hours a day to work out so I listed below his
weight training regimine. His workout also includes 2 hours of running, 2 hours
of basketball, and 1 hour of cardio (boxing, jump rope in Kobe's case,) to go
along with 1 hour of the exercises listed below.

Day 1 & Day 4
Bench press
Lat pull-downs
Incline press
Military press
Abdominal crunches

Day 2 & Day 5
Lateral dumbbell raises
Bar dips
Tricep press-downs
Bicep curls
Abdominal crunches

Day 3 & Day 6
Back squats/Front squats
Leg curls
Leg extension
Calf raises
Abdominal crunches


666訓練指的是每天六小時、一週六天、一次六個月

Day 1 & Day 4 第一天與第四天
Bench press 舉重練習(平躺垂直往上推舉)(平式臥推舉重架)
Lat pull-downs 滑輪下拉(訓練背肌與胸肌)
Incline press 往上推舉(斜坐)(坐姿斜板舉重架)
Military press 正坐往上推舉
Abdominal crunches 仰臥起坐

Day 2 & Day 5 第二第五天
Lateral dumbbell raises 往左右提起啞鈴至水平
Bar dips 平衡桿(可以訓練腹肌)
Tricep press-downs 下拉(訓練手部肌群)
Bicep curls 挺舉
Abdominal crunches 仰臥起坐

Day 3 & Day 6 第三六天
Back squats/Front squats 扛槓半蹲(半姿蹲舉?)
Leg curls 趴著收小腿那台
Leg extensions 坐姿伸腿訓練機(往上頂的那台)
Calf raises 墊腳尖(應該是扛著槓墊)
Abdominal crunches 仰臥起坐


但是這只佔了一天中的一個小時左右
每天要做的還有兩小時的跑步
兩個小時的籃球訓練(可能是投籃等等)
還有一個小時的心功能訓練(拳擊、跳繩)


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