| Act Now Day1 |
| Chest, Back, Shoulder, Arms, Abs, Legs |
| 1.背lat pull down
Cable| Bench| Big Bar70kg12*2 |
| 2.背row
Cable| Floor| seat| D-narrow60kg12*2 |
| 3.胸press
Cable| double| Handpiece25kg10*2 |
| 4.膊L-arm fly
Cable| stand| single| Elbow15kg10*2 |
| 5.膊rear pull
Cable| #3| bend| single| Wrist17kg9*1 |
| 6.手curl
Cable| #2| stand| Y-rope25kg12*2 |
| 7.手push down
Cable| #7| stand| single| Handpiece20kg10*2 |