====背部====
頸前下拉 (背闊肌) 40 lb 15 @ 3
頸後下拉 (斜方肌) 30 lb 15 @ 3
下背肌 (豎棘肌) 75 b 30 @ 3
俯身舉體(豎棘肌) 15 @
拉背 (後半段)
器械 --- 15 b 15 @ 3
Cable - 30 b 15 @ 3
====胸肌====
4*舊機坐姿推胸
70 b 15 @ 3
啞鈴上斜推胸 15 b 15 @ 3
Cable 10 b 10 @ 3
器械夾胸 30 b 15 @ 3
====肩膊====
Cable (後肩)5F (前半段)
Cable 單 0 b 20 @
器材 雙 30 b 20 @ 3
啞鈴 雙 3 b 15 @ 3
啞鈴肩上推舉 15 b 15 @ 3
蛙船(肩甲斜肌) 10 lb 15 @ 3
側平 3 lb 15 @ 3
2*器械肩上推舉 (中膊)
30 b 15 @ 3
器械肩上推舉(前膊)
30 lb 15 @ 3
====腹部====
縣垂曲膝上舉 20 @ 2
===三頭肌===
Cable下拉 15 b 15 @ 3
Cable yaya 15 b 15 @ 3
啞鈴 8 b 15 @
===臀部===
仰卧蹲腿-闊(股四頭)外8
170 b 20 @ 3
仰卧蹲腿-窄(股四頭外側)內8
130 b 20 @ 3
蹲小腿(腳尖) 30 @ 3
坐姿大腿外展
50 b 20 @ 3
坐姿大腿內收
50 b 20 @ 3
==================