Squat (Barbell)
SETS
WEIGHT & REPS
W
20kg x 15 reps
W
50kg x 12 reps
1
70kg x 10 reps
@ 7 rpe
2
90kg x 13 reps
@ 9 rpe
Best Volume
Best 1 Rep Max
3
80kg x 10 reps
@ 8 rpe
4
80kg x 10 reps
@ 9 rpe
Single Leg Romanian Deadlift (Dumbbell)
SETS
WEIGHT & REPS
1
30kg x 12 reps
2
30kg x 12 reps
3
30kg x 12 reps
4
30kg x 12 reps
5
30kg x 12 reps
6
30kg x 12 reps
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Iso-Lateral Row (Machine)
分動式槓片重；單手x2次/雙手x1次
SETS
WEIGHT & REPS
1
17.12kg x 24 reps
2
17.12kg x 24 reps
3
34.25kg x 14 reps
Decline Bench Press (Machine)
分動式槓片總重
SETS
WEIGHT & REPS
1
30kg x 15 reps
2
50kg x 12 reps
3
50kg x 13 reps
4
50kg x 14 reps
5
60kg x 10 reps