| New |
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absside alternate twist
Cable| #10| stand| 2for1| Handpiece30kg15reps | 2side |
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crunch 腳歐吧
Bench| decline| supine| 2for1| Small Bar15*2 |
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twist up & press
Barbell| Floor| supine| singlebar8*1 |
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crunch & press
Barbell| BOSU| lie-back| seat| 2for15kg15*2 |
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Crunch
Bench| ChinDipAssist| decline| lying10*1 |
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Crunch 手腳夾啞鈴
Dumbbell| 2pcs| supine| 2for16kg10*1 |
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rev. crunch
SmithMachine| Bench| swing| suspend10*1 |
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curl pull down crunch
Cable| Bench| lie-back| seat| Big Bar30kg10*1 |
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leg raise
Bench| incline| supine半roller放腰15*1 |
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crunch
Cable| #10| stand| 2for1| V-handle60kg10*1 |
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手貼腳
PlateLoad| LegCurl| decline| supine| 2for15kg12*1 |
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armscurl
Cable| Floor| #1| supine| V-handle25kg10*2 |
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rear ext
Cable| #1| bend| Big Bar7.5kg10*1 |
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V-arms pull
PlateLoad| Barbell| bend| 2for110kg10*1 |
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overhead ext
PlateLoad| Barbell| knee| single10kg10*1 |
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KneePad hold overhead Ext
Dumbbell| FitBall| lie-back| supine| double6kg10*1 |
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單雙交叉抱胸
Cable| #4| stand| 1for2| Handpiece10kg10reps | 2side |
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combo curl & side ext
Dumbbell| bend| single6kg10reps | 2side |
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水平ext
MachineFly| stand| single30kg10*1 |
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over head ext.
Cable| Bench| incline| supine| 2for1| Small Bar25kg12*1 |
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跳水式 back ext.
PlateLoad| lie-forward| bend| double5kg10*1 |
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curl
Cable| Floor| lie-back| seat| Small Bar25kg15*1 |
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over head ext.
PlateLoad| Bench| supine| 2for115kg15*1 |
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窄手 push up
RomanChair| #9| lying10*1 |
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backext
Barbell| Bench| incline| seat面向背板15*1 |
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X-twist row
Cable| #4| stand| double| Handpiece15kg10*1 |
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latpull & roll 曲身變直
Cable| #10| bend| double| Handpiece22.5kg10*2 |
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lat pull down 後
Cable| Bench| lie-forward| lying| Big Bar30kg10*1 |
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Cardio開合坐彈
FitBall70*1 |
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Combo pushup x crunch
Bench| FitBall| lying| double30reps | 2action |
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左右跑膝貼胸
TRX| suspend| single| Elbow25reps | 2side |
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跳弓
TRX| suspend| 2for1| Handpiece15reps | 2side |
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chestpush down 向地
Cable| #7| bend| double| Handpiece20kg12*1 |
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Fly前後拍臀
Cable| #7| stand| double| Forearm20kg15*1 |
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shoulderL-arm push
PlateLoad| FitBall| incline| supine| 2for110kg15*1 |
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up right row
Cable| Bench| #4| supine| 2for1| Big Bar15kg10*2 |
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lateral & rear X-fly
Cable| #3| bend| double| Elbow10kg20 | 2action |
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Shoulder press 肘三方向
PlateLoad| Barbell| knee| single5kg10*1 |
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single arm raise
PlateLoad| stand| single5kg12*1 |
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wide up-right row
Cable| Bench| lie-back| stand| 2for1| Big Bar30kg9*1 |
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二頭curl
Dumbbell| RomanChair| #9| stand| single7kg10*2 |
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crul
Dumbbell| FitBall| 後傾| seat| 雙5kg12*2 |
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三頭kick back
Dumbbell| Bench| incline| bend| single| Elbow7kg10*2 |
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push down
Cable| #8| stand| Big Bar25kg12*2 |
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pull down
Cable| #7| stand| single| Rope20kg9*2 |
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back push down
Cable| #5| stand| 2for1| Small Bar40kg10*1 |
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其他二頭彎舉
Cable| Bench| #3| supine| 1for2| Handpiece10kg12*1 |
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lying plank 頭波腳櫈
FitBall| Bench| supine1mins | 1set |
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直腹crunch
PlateLoad| Bench| decline| supine15kg10*1 |
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dip & slide 直腳
TRX| FitBall| seat5*1 |
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rev. crunch 夾波
FitBall| ChinBar| suspend10*1 |
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前膊combo 二頭curl & press
Dumbbell| Bench| seat| double6kg9*1 |
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L-arm push
Dumbbell| Bench| lie-back| seat| 2for110kg15*2 |
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後膊rear raise
PlateLoad| lie-forward| stand| 2for110kg10*2 |
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rear raise
PlateLoad| lie-forward| stand| single12.5kg10*2 |
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rear raise
Dumbbell| Bench| incline| lying| single6kg10*1 |
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側腰side leg raise
FitBall| Hang| lateral-tilt| grip| double12*1 |
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側膊lateral raise
Dumbbell| RomanChair| lateral-tilt| supine| single7lbs13*2 |
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L-arm fly
MachineFly| seat| single| Elbow20kg10*2 |
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斜腹torso rotation 膊推
Cable| #5| stand| Rope15kg10reps | 2side |
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扣膊水平旋轉
Cable| #6| stand| Rope20kg12*2 |
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腿semi lunges 跨槓
Cable| #1| stand| Big Bar50kg10*2 |