| Act Now Day1 |
| Chest, Back, Shoulder, Arms, Abs, Legs |
| 1.backwide pull down
Cable| Floor| #10| seat| double| Wrist50kg10*1 |
| 2.chestV-press 高中低
Cable| stand| double| Handpiece#10,6,2 @ 17.5kg10 | 3direction |
| 3.armscurl
Cable| Bench| #2| supine| double| Handpiece17kg10*1 |
| 4.armsX-pull
Cable| Bench| #2| stand| double| Handpiece12kg10*1 |
| 5.abstwist down
Cable| #9| stand| 2for1| Rope17.5kg10*1 |
| 6.abstwist up 肘頂繩
Cable| #4| stand| 2for1| Y-rope20kg10*2 |