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Todd: OK, Mike, you are fit, and you got me motivated. I want to work out, so I thought I would ask you about a work out routine, so first let's talk about upper body? What should I do for my chest and shoulders?
托德：迈克，你很健康，而且你让我也产生了动力。我也想健身，所以我想问你几个与健身有关的问题，我们先说上半身训练吧？我想锻炼胸部和肩膀应该怎么做？
Mike: Well, the first basic chest work-out is the bench press, where you use the straight bar, and you should probably do three sets, if you're starting out: three sets, doing ten reps each set.
迈克：最基本的胸肌训练是用杠铃进行仰卧推举，你可以先做三组，刚开始的时候做三组，每组10次。
Todd: OK, three sets would mean I do it three times with rest in between, correct?
托德：好，做三组，就是说我在每组之间可以休息，对吧？
Mike: Yes.
迈克：对。
Todd: And how much time should I rest between each set?
托德：那每组之间可以休息多长时间呢？
Mike: Maybe a minute-and-half, two minutes.
迈克：大概一分半或两分钟。
Todd: OK, and then when I do each set, so you say I do ten reps, that means I lift the weights ten times?
托德：好，你刚才说每组10次，意思是每组卧推10次吗？
Mike: Yes.
迈克：对。
Todd: OK, and I should do heavy enough weight that I can only do it ten?
托德：好，这样的重量训练，我每组只做10次就可以吗？
Mike: Yeah, you should lift weight that is heavy enough to where you can only do it ten times.
迈克：对，这种重量训练做10次就够了。
Todd: OK, so, that's gonna build my chest and my shoulders?
托德：好，这种训练可以锻炼胸肌和肩部肌肉，对吧？
Mike: That will build your chest.
迈克：可以练胸肌。
Todd: OK and then what about my shoulders? What can I do for my shoulders?
托德：好，那我要怎么锻炼肩部肌肉？我要做哪些训练？
Mike: Well, a good one is the military press which, there's usually good machines for that, where you sit down and you just press the bar above your head.
迈克：比较好的训练方式是用肩部推举训练器，你坐在器械上，握住头部上面的手柄向上推举。
Todd: OK, so you think it's better that I do this on a machine than free weights?
托德：好，你认为相比于进行举重训练，我利用器械进行肩部推举训练更适合吗？
Mike: Yeah, if you're just starting out, I think you should do it on a machine. It's probably safer. You can get the motion down and then it puts less strain on your back.
迈克：对，如果你刚开始锻炼，我认为利用器械进行训练更好一些。这样更安全。你可以减少运动量，这样可以减少对背部的压力。
Todd: OK, and when I do this, again I should do it about ten reps?
托德：好，那这个训练我也是做10次吗？
Mike: Yeah, about the same.
迈克：对，一样的。
Todd: OK, now when I lift should I do it like really quick and fast or like slow?
托德：好，向上推举的时候，是应该很快的进行还是尽量慢一些？
Mike: You should bring weight down slow and explode up.
迈克：应该快速向上推举，慢慢放下。
Todd: Oh, so I lower the bar slowly and then push up as quick as possible?
托德：好，就是说我要慢慢放下，但是尽量快的向上推举，是吧？
Mike: Yeah, and you do that ten times.
迈克：对，这样做10次。
Todd: OK, so we've got my chest workout, we've got my shoulder work-out. What about my arms? I want big arms, Mike. I want guns.
托德：好，我们刚才说了胸肌和肩部肌肉的锻炼方法。那手臂呢？迈克，我想要强壮的手臂。
Mike: Well, for arms, there's a lot of good exercises, usually for your biceps, the basic would be dumbbell curl, or straight bar curl, which you use the large straight bar, so you just stand and hold the bar in front of you, and just bring it up towards your chest.
迈克：有很多锻炼手臂的好方法，通常来说，如果要锻炼二头肌可以做哑铃弯举和杠铃弯举，保持站立，握住杠铃放于体前，把杠铃举至胸部位置。
Todd: OK. Is there any dos and don'ts about lifting the bar, like things I should be careful of?
托德：好。在举杠铃时有没有什么注意事项，我应该注意些什么？
Mike: Just make sure that your back is straight and that your stomach muscles are tight so that it keeps you solid.
迈克：要确保你的背部保持笔直，这样你的腹部肌肉就会收紧，保持坚实状态。
Todd: So, I need to keep my torso, my chest, very straight and not move to much?
托德：我的躯干和胸部都要保持笔直，不能动太多吗？
Mike: Yes. Yes.
迈克：对，没错。
Todd: OK and the same as before: ten reps?
托德：好，和以前一样，也是做10次吗？
Mike: Yep, that's the same as well.
迈克：对，一样的。
Todd: OK, so do the curls. Alright. I'm set. I hope I'm gonna get pumped, Mike.
托德：好，弯举。好，我准备好了。迈克，我要锻炼。
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