动作1 DB Alternating Front Raise with Static Hlod 训练10次动作2 Arnold Press Variation 训练8次动作3 DB Lateral Raise 训练10次动作4 DB Front Raise 训练10-12次动作5 Seated Bent over Rear Delt Raise 训练15次动作6 DB Shoulder Circle 训练12次训练4组...