Bench Press - Wide Grip (Barbell)
SETS
WEIGHT & REPS
W
20kg x 15 reps
1
30kg x 12 reps
2
40kg x 10 reps
3
45kg x 10 reps
Best Weight
Best 1 Rep Max
4
45kg x 8 reps
Seated Cable Row - Bar Grip
中距對握
SETS
WEIGHT & REPS
1
30kg x 12 reps
2
30kg x 12 reps
3
30kg x 9 reps
4
30kg x 12 reps
Decline Bench Press (Machine)
分動式槓片重；雙手
SETS
WEIGHT & REPS
1
30kg x 12 reps
2
30kg x 12 reps
3
30kg x 8 reps
4
30kg x 6 reps
Lat Pulldown (Cable)
窄距45°對握
SETS
WEIGHT & REPS
1
30kg x 12 reps
2
30kg x 13 reps
3
30kg x 12 reps
4
30kg x 12 reps