Iso-Lateral Row (Machine)
分動式槓片重;雙手
SETS
WEIGHT & REPS
W
20kg x 15 reps
1
40kg x 12 reps
2
40kg x 12 reps
3
50kg x 10 reps
Lat Pulldown (Machine)
分動式槓片重;雙手
SETS
WEIGHT & REPS
W
30kg x 11 reps
1
50kg x 11 reps
2
50kg x 12 reps
3
55kg x 11 reps
Best Weight
Best 1 Rep Max
4
55kg x 11 reps
Decline Bench Press (Machine)
分動式槓片重;雙手
SETS
WEIGHT & REPS
1
30kg x 10 reps
2
50kg x 11 reps
3
50kg x 12 reps
4
60kg x 12 reps
Best 1 Rep Max
5
60kg x 12 reps
Iso-Lateral Chest Press (Machine)
分動式槓片重;雙手
SETS
WEIGHT & REPS
1
20kg x 12 reps
2
30kg x 10 reps
3
30kg x 10 reps
4
30kg x 10 reps
Lateral Raise (Dumbbell)
雙手總重
SETS
WEIGHT & REPS
1
5kg x 15 reps
2
10kg x 12 reps
3
10kg x 12 reps