第一个1分钟-胸肌—爬到板举重练习凳上或类似的机器并作为一组。

Minute 1 - Chest - Get onto the bench press or similar machine and crank out a set.

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这个练习几乎锻炼所有各部分胸肌，但事先需要热身。

This exercise develops literally every tract of the pectoral muscle, but requires some proper warm up.

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执行计划三个月之后，我意识到我需要做一些修改：我对我的胸肌做了过多的练习，所以我决定减少练习的次数。

Three months into the plan, I realized that I needed to make some adjustments: I was over-working my pectoral muscles, so I decided to work them less frequently.

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