Squat (Barbell)
標準槓
SETS
WEIGHT & REPS
W
20kg x 12 reps
W
40kg x 12 reps
1
60kg x 10 reps
2
80kg x 10 reps
3
80kg x 10 reps
Sumo Deadlift
SETS
WEIGHT & REPS
W
40kg x 12 reps
1
60kg x 12 reps
2
80kg x 10 reps
3
80kg x 10 reps
4
80kg x 10 reps
Lat Pulldown (Cable)
中距對臥
SETS
WEIGHT & REPS
1
25kg x 15 reps
2
30kg x 15 reps
3
35kg x 12 reps
4
35kg x 10 reps
Seated Cable Row - Bar Grip
單手划船
SETS
WEIGHT & REPS
1
10kg x 24 reps
2
12.5kg x 24 reps
3
15kg x 20 reps