手臂
1.barbell curls+barbell skull crushers
50lb（長槓，不含槓重）*8reps(3sets),10reps(1sets)+35lb（長槓，不含槓重）*12reps(4sets)
2.dumbbell hammer curls+alternating half curls
L18lb/R18lb*12reps+L18lb/R18lb*6/6reps,4sets
3.dumbbell skull crushers+alternating dumbbell skull crushers
L18lb/R18lb（啞鈴）*10reps+L18lb/R18lb（啞鈴）*3/3reps(4set)
4.dumbbell hammer curls+dumbbell skull crushers
L18lb/R18lb（啞鈴）*15reps(1sets)
5.concentration curls+single arm extensions
18lb（啞鈴）*15reps+18lb*15reps(4sets)
6.伏地挺身20reps(4sets)