Squat (Barbell)
安全槓 空槓23
SETS
WEIGHT & REPS
W
23kg x 12 reps
W
43kg x 15 reps
1
73kg x 10 reps
2
73kg x 10 reps
3
73kg x 10 reps
Deadlift (Trap bar)
空槓23公斤
SETS
WEIGHT & REPS
1
53kg x 15 reps
2
83kg x 12 reps
Best Weight
Best Volume
Best 1 Rep Max
3
83kg x 10 reps
4
83kg x 10 reps
Lat Pulldown (Machine)
分動式槓片重；反握雙手
SETS
WEIGHT & REPS
W
20kg x 12 reps
1
30kg x 12 reps
2
30kg x 8 reps
Seated Cable Row - Bar Grip
窄距45°對握
SETS
WEIGHT & REPS
1
25kg x 15 reps
2
35kg x 12 reps
3
35kg x 14 reps
Best Volume
Best 1 Rep Max
4
35kg x 12 reps