休·杰克曼为了重返《X战警：逆转未来》的银幕，展现出更为强悍的身躯。下面我们将揭开他最新的训练秘籍。
你知道吗？休·杰克曼在电影生涯中已经参与了46部影片中的14部，而他扮演金刚狼的经历始于2000年的《X战警》。在电影《X战警：逆转未来》中，他再次扮演这位留着连鬓胡子、拥有艾德曼合金爪子的变种人“金刚狼”。自从上一次出现在大银幕后，杰克曼一直保持着最佳体态，这让他的私人教练大卫·金斯伯里感到有些困惑。他说：“我不能使用过去任何一部电影准备的模板，因为我要创造一个全新的计划，将其推向前所未有的高度。”
这个新计划被分为两部分，第一部分是力量训练，第二部分则是肌肉增长。在肩部训练方面，我们可以看到以下内容：
"金刚狼" shoulder training plan
Action | Sets | Reps | Rest
------|------|------|------
Dumbbell Press | *8 | 6 | 120s
Seated Rear Delt Flyes with dumbbells | 3 | 15 | 60s
Standing cable lateral raises to front raises* * 50
Alternate between A, B, and C for a total of three sets each, resting for 60 seconds between each set.
Alternate between A, B, C, and D for a total of three sets each, resting for 60 seconds after completing all four exercises.
*Reduce weight over the course of the last four reps.
Use your maximum weight that you can complete in one rep for the given number of reps.
**Hold steady or add extra weight to the bar before starting the exercise; complete one lateral raise then reverse hand position so elbows are below bar handles; complete one front raise.
The goal is to reach at least twelve reps in both parts of this workout routine while maintaining proper form throughout every exercise."