Squat (Barbell)
空槓20kg
SETS
WEIGHT & REPS
W
20kg x 15 reps
1
51.75kg x 12 reps
@ 7 rpe
2
65.36kg x 10 reps
@ 8 rpe
3
85.36kg x 8 reps
@ 9 rpe
Best Weight
Best 1 Rep Max
4
85.36kg x 8 reps
@ 9 rpe
Sumo Deadlift
支撐架
SETS
WEIGHT & REPS
W
42.68kg x 12 reps
1
66.36kg x 12 reps
@ 8 rpe
2
76.36kg x 10 reps
@ 8 rpe
3
76.36kg x 10 reps
@ 8 rpe
4
76.36kg x 10 reps
@ 8 rpe
_Back-_thumbnail_@3x.jpg)
Iso-Lateral Row (Machine)
SETS
WEIGHT & REPS
W
15kg x 17 reps
@ 6 rpe
W
15kg x 15 reps
@ 6 rpe
1
25kg x 10 reps
@ 9 rpe
2
25kg x 10 reps
@ 9 rpe
3
25kg x 10 reps
@ 9 rpe
4
25kg x 10 reps
@ 9 rpe
5
25kg x 10 reps
@ 9 rpe
6
25kg x 10 reps
@ 8.5 rpe
_Chest_thumbnail@3x.jpg)
Iso-Lateral Chest Press (Machine)
仰臥 分動式槓片重
SETS
WEIGHT & REPS
1
20kg x 13 reps
@ 7 rpe
2
20kg x 15 reps
@ 8 rpe
3
20kg x 15 reps
@ 8 rpe
4
30kg x 12 reps
@ 8 rpe