Squat (Barbell)
空槓20kg
SETS
WEIGHT & REPS
W
20kg x 15 reps
W
42.68kg x 10 reps
1
62.68kg x 10 reps
@ 8 rpe
2
85.68kg x 8 reps
@ 9 rpe
3
85.69kg x 10 reps
@ 9.5 rpe
Best Weight
Best Volume
Best 1 Rep Max
Sumo Deadlift
SETS
WEIGHT & REPS
W
42.68kg x 10 reps
W
62.68kg x 10 reps
1
85.68kg x 10 reps
@ 8 rpe
2
85.68kg x 10 reps
@ 8 rpe
3
85.68kg x 10 reps
@ 8 rpe
4
85.68kg x 10 reps
@ 8 rpe
Lat Pulldown (Machine)
分動式槓片重
SETS
WEIGHT & REPS
W
30kg x 12 reps
1
40kg x 12 reps
@ 8 rpe
2
50kg x 12 reps
@ 9.5 rpe
Best Weight
Best 1 Rep Max
3
50kg x 12 reps
@ 10 rpe
Chest Press (Machine)
仰臥姿分動式槓片重
SETS
WEIGHT & REPS
1
30kg x 12 reps
@ 8.5 rpe
2
30kg x 12 reps
@ 8.5 rpe
3
30kg x 12 reps
@ 8.5 rpe
4
30kg x 12 reps
@ 8.5 rpe
Overhead Press (Dumbbell)
坐姿 雙手總重
SETS
WEIGHT & REPS
1
10kg x 12 reps
@ 8 rpe
2
15kg x 15 reps
@ 8.5 rpe
Best Weight
Best Volume
Best 1 Rep Max
3
15kg x 15 reps
@ 8.5 rpe