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菜單在P90X說明書 P.34~P.36
網路上有找到打好的就直接轉載
http://hauser-3iron.blogspot.tw/2012/07/p90x_30.html
進階菜單就不用想了, 身體沒那麼強, 平常要上班沒那麼多時間做
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Phase 1 (Week 1,2,3)
1. Chest, Back, Ab Ripper X
2. Plyometrics
3. Shoulders, Arms, Ab Ripper X
4. Yoga X
5. Legs, Back, Ab Ripper X
6. Kenpo X
Phase 1 (Week 4)
1. Yoga X
2. Core Synergistics
3. Kenpo X
4. X Stretch
5. Core Synergistics
6. Yoga X
Phase 2 (Week 5,6,7)
1. Chest, Shoulders, Triceps, Ab Ripper X
2. Plyometrics
3. Back, Biceps, Ab Ripper X
4. Yoga X
5. Legs, Back, Ab Ripper X
6. Kenpo X
Phase 2 (Week 8)
1. Yoga X
2. Core Synergistics
3. Kenpo X
4. X Stretch
5. Core Synergistics
6. Yoga X
Phase 3 (Weeks 9,11)
1. Chest, Back, Ab Ripper X
2. Plyometrics
3. Shoulder, Arms, Ab Ripper X
4. Yoga X
5. Legs, Back Ab Ripper X
6. Kenpo X
Phase 3 (Weeks 10,12)
1. Chest, Shoulders, Biceps, Ab Ripper X
2. Plyometrics
3. Back, Biceps, Ab Ripper X
4. Yoga X
5. Legs, Back, Ab Ripper X
6. Kenpo X
Phase 3 (Weeks 13)
1. Yoga X
2. Core Synergistics
3. Kenpo X
4. X Stretch
5. Cardio X
6. Yoga X
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