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

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To follow blazh5864 and track your own workouts, download Hevy for free.