1.dumbbell bench press(L25lb/R25lb,不含槓重)
20reps,4sets
2.incline dumbbell press(L25lb/R25lb)+incline kettlebell(L12kg/R12kg) fly
10,12,12,15reps+10reps,4sets
3.arnold press(L12kg/R12kg)+bent-over lateral raises(dumbbell,L15lb/R15lb,不含槓)
10,10,10,10reps+15,16,17,18reps,4sets
4.upright row(barbell,不含槓)+sit-ups
50lb,11reps,2sets+30,30reps
55lb,10reps,2sets+30,30reps
5.side lateral raise+front lateral raise(L15lb/R15lb,不含槓重)
lying leg raise
10reps+L*10reps/R*10reps,4sets,
30,30,30,20reps(set4,with swiss ball)