| Like |
|
abs手貼腳
New PlateLoad| LegCurl| decline| supine| 2for15kg12*1 |
|
curl pull down crunch
New Cable| Bench| lie-back| seat| Big Bar30kg10*1 |
|
crunch
New Cable| #10| stand| 2for1| V-handle60kg10*1 |
|
side alternate twist
New Cable| #10| stand| 2for1| Handpiece30kg15reps | 2side |
|
Crunch 手腳夾啞鈴
New Dumbbell| 2pcs| supine| 2for16kg10*1 |
|
crunch 腳歐吧
New Bench| decline| supine| 2for1| Small Bar15*2 |
|
combo 背伸+兔仔
FitBall| lying新手適合10 | 2action |
|
Crunch
New Bench| ChinDipAssist| decline| lying10*1 |
|
leg raise crunch
Cable| Bench| decline| supine| 2for1| Feet10kg15*1 |
|
crunch & twist up
Dumbbell| Floor| supine| 2for110+10x2reps6kg | 2action |
|
plank
FitBall| 2pcs| lying| 1for230sec | 2round |
|
crunch & press
New Barbell| BOSU| lie-back| seat| 2for15kg15*2 |
|
arms單雙交叉抱胸
New Cable| #4| stand| 1for2| Handpiece10kg10reps | 2side |
|
V-arms pull
New PlateLoad| Barbell| bend| 2for110kg10*1 |
|
cross-over push down
Cable| #7| bend| 1for2| Handpiece15kg10*1 |
|
cross-overhead Ext
Cable| #10| knee| 1for2| Handpiece15kg12*1 |
|
overhead ext
New PlateLoad| Barbell| knee| single10kg10*1 |
|
wide dip
Cable| #7| stand| double| Big Bar2x30kg15*1 |
|
combo curl & side ext
New Dumbbell| bend| single6kg10reps | 2side |
|
combo curl and row
Cable| #3| bend| double| Big Bar2x20kg12*1 |
|
rear ext
New Cable| #1| bend| Big Bar7.5kg10*1 |
|
curl
New Cable| Floor| #1| supine| V-handle25kg10*2 |
|
KneePad hold overhead Ext
New Dumbbell| FitBall| lie-back| supine| double6kg10*1 |
|
over head ext.
New Cable| Bench| incline| supine| 2for1| Small Bar25kg12*1 |
|
curl
New Cable| Floor| lie-back| seat| Small Bar25kg15*1 |
|
over head ext.
New PlateLoad| Bench| supine| 2for115kg15*1 |
|
水平ext
New MachineFly| stand| single30kg10*1 |
|
窄手 push up
New RomanChair| #9| lying10*1 |
|
跳水式 back ext.
New PlateLoad| lie-forward| bend| double5kg10*1 |
|
backL-arm fly 夾背
Dumbbell| Bench| 上斜| lying| 雙6kg10*1 |
|
ext
New Barbell| Bench| incline| seat面向背板15*1 |
|
elbow rev. plank float
FitBall| 2pcs| supine| 雙10*2 |
|
row
Barbell| KettleBell| bend| 窄D15kg10*2 |
|
wide row
Cable| Floor| seat| 大一字40kg15*2 |
|
narrow chin
ChinBar| suspend| 雙9*1 |
|
rev. leg raise 腰
FitBall| Bench| decline| lying12*1 |
|
wide row up
SmithMachine| 前傾| bendbar12*2 |
|
cross-over lat pull
Cable| #18| bend| 雙| 手筒22.5磅10*2 |
|
lat pull down
Cable| Z-Bar| #18| bend22.5磅12*2 |
|
latpull & roll 曲身變直
New Cable| #10| bend| double| Handpiece22.5kg10*2 |
|
上背 ext
Bench| 上斜| lying12*1 |
|
水平身row up
TRX| Bench| 下斜| supine| 雙| 手筒10*1 |
|
wide 直手 pull row
Barbell| bend30kg10*1 |
|
CardioCombo pushup x crunch
New Bench| FitBall| lying| double30reps | 2action |
|
squat彈坐 + kneelunges + 彈站
FitBall180次5 | 1Laps |
|
跳弓
New TRX| suspend| 2for1| Handpiece15reps | 2side |
|
左右跑膝貼胸
New TRX| suspend| single| Elbow25reps | 2side |
|
cardio兩點平板 hold & crunch
FitBall| 2pcs| lying30秒10*1 |
|
chestchampion press
PlateLoad| Barbell| knee| 窄D15kg10*2 |
|
倒立 incline push up
Matwork| Wall7*2 |
|
push up 闊窄 combo
Matwork| FitBall| hand| 單雙手腳開合3*1 |
|
single press 肘壓球
KettleBell| FitBall| lying| 單10*2 |
|
kneeing fly
Dumbbell| Matwork| lying| 雙10*2 |
|
push down 向地
New Cable| #7| bend| double| Handpiece20kg12*1 |
|
Fly前後拍臀
New Cable| #7| stand| double| Forearm20kg15*1 |
|
shoulderShoulder press 肘三方向
New PlateLoad| Barbell| knee| single5kg10*1 |
|
L-arm push
New PlateLoad| FitBall| incline| supine| 2for110kg15*1 |
|
lateral raise
Barbell| stand| single| Wrist拉力帶 | 握bar10*1 |
|
二頭crul 胸貼櫈
Barbell| Bench| 上斜| lying5kg10*1 |
|
crul
New Dumbbell| FitBall| 後傾| seat| 雙5kg12*2 |
|
crul
Dumbbell| Bench| 後傾| seat| 雙8磅10*2 |
|
水平crul & chest press
Cable| #7| stand| 單| 手筒20磅10*2 |
|
crul up
| suspend| 小一字10*2 |
|
pad crul
Dumbbell| Bench| 前傾| stand| 單5kg10*2 |
|
crul up
Barbell| FitBall| suspend| 小一字10*2 |
|
pad crul
Barbell| Bench| 前傾| knee按摩床15*2 |
|
curl
New Dumbbell| RomanChair| #9| stand| single7kg10*2 |
|
水平curl
Cable| #5| stand| single| Rope10kg10*1 |
|
raise
KettleBell| stand| double8lbs10*1 |
|
三頭cross-over pull down ext
Cable| #10| bend| 雙| 手筒15磅14*1 |
|
cross over-head ext
Cable| Bench| #8| seat| 雙| 手筒15kg12*2 |
|
lat pull & side ext.
Cable| #15| stand| 單| 手筒7.5磅10*2 |
|
pull row + kick back
Cable| #4| bend| 單| 手筒15磅10*1 |
|
dip 曲身變直
HighStand| suspend25*2 |
|
kick back
New Dumbbell| Bench| incline| bend| single| Elbow7kg10*2 |
|
overhead Ext
Cable| 側傾斜| stand| 單| 單繩20kg10*1 |
|
rear crossover Ext
Cable| #3| bend| 雙| 單繩15kg10*1 |
|
rev. fly & 水平ext
M-Fly| seat| 雙70磅10*2 |
|
back push down
New Cable| #5| stand| 2for1| Small Bar40kg10*1 |
|
tennis ext
Cable| #9| stand| 雙| 球棍17.5磅10*2 |
|
水平crul & chest press
Cable| #10| stand| 雙| 手筒17.5>12.5磅7*2 |
|
CrossOver 水平
Cable| #10| stand| 雙| 手筒12.5磅10*2 |
|
wide pull down
Cable| #8| stand| 大一字15kg12*2 |
|
cross-overhead Ext
Cable| Bench| #10| seat| 雙| 手筒12.5磅12*2 |
|
overhead lat pull down + ext
Cable| Bench| 後傾| seat| 雙| 人字繩30kg12*1 |
|
pull down
New Cable| #7| stand| single| Rope20kg9*2 |
|
其他二頭彎舉
New Cable| Bench| #3| supine| 1for2| Handpiece10kg12*1 |
|
坐彈combo開合跳
FitBall| seat50 | 2動作 |
|
lying plank 頭波腳櫈
New FitBall| Bench| supine1mins | 1set |
|
弓坐彈及跳
FitBall| stand30 | 2動作 |
|
dip 坐彈
FitBall50*1 |
|
rowing
RubberBand| FitBall| 後傾| seat| 雙| 手筒藍色2 | 30rpm |
|
直腹leg raise
BOSU| Cable| supine| 雙10*2 |
|
rev. crunch 夾波
New FitBall| ChinBar| suspend10*1 |
|
crunch
Cable| Bench| 上斜| seat| 人字繩40kg15*1 |
|
crunch
New PlateLoad| Bench| decline| supine15kg10*1 |
|
dip & slide 直腳
New TRX| FitBall| seat5*1 |
|
crunch
FitBall| TRX| lying| Feet10*1 |
|
combo crunch
| lyingMat>FR>FB>TRX10*2 |
|
Combo 五趴捲腹50
Matwork| lying10reps | 5action |
|
Crunch
Cable| #10| stand| Y-rope30kg10*2 |
|
rev. crunch 護脛夾啞鈴
Bench| Dumbbell| 後傾| seat8kg15*2 |
|
salute crunch
Cable| #10| knee| 雙| 扣肘30磅10*2 |
|
wheel crunch
TRX| knee| 雙| 手筒10*2 |
|
Combo crunch - FB FR TRX
FitBall| FoamRoller| lying| 扣腳10*2 |
|
salute crunch 夾波
Cable| FitBall| #10| stand| 雙| 扣肘25kg15*1 |
|
Combo - hold & crunch + side
Cable| suspend9*2 |
|
rev. crunch
Bench| SmithMachine| 上斜| grip15*1 |
|
crunch
Abs Wheel| Floor| knee| 雙9*1 |
|
肩shrug
SmithMachine| stand5kg10*2 |
|
elbow up
Cable| #4| stand| 雙| 扣肘15kg10*2 |
|
前膊incline fly
Cable| #3| stand| 雙| 手筒7.5磅12*2 |
|
大字變A butterfly
RubberBand| stand| 雙| 手筒grey10*2 |
|
L-arm push
SmithMachine| standbar10*2 |
|
incline fly
Cable| #1| stand| 單| 手筒12.5磅10*2 |
|
L-arm push
Cable| #4| stand| 窄D25kg12*1 |
|
L-arm push
Cable| Bench| 後傾| seat| 雙單| 窄D20kg10*2 |
|
hammer raise
Dumbbell| Bench| lie-forward| seat| 2for18kg10*2 |
|
直手front raise 趴櫈
Dumbbell| Bench| 上斜| lying| 雙10kg10*1 |
|
combo 二頭curl & press
New Dumbbell| Bench| seat| double6kg9*1 |
|
水平 champion press
Cable| #2| bend| 窄D20kg15*2 |
|
butterfly
Dumbbell| stand| 雙6kg10*2 |
|
combo 3 deltoid (Larm+Anold, 站曲fly, 後直曲)
Dumbbell| Bench| 前傾| stand| 單8kg2*1 |
|
後膊rear raise
Dumbbell| Bench| 上斜| lying| 單6磅10*2 |
|
cross-over pull
Cable| #18| bend| 雙| 手筒12.5磅12*2 |
|
rear pull up
TRX| supine| 雙| 扣肘10*2 |
|
rear raise
Dumbbell| Bench| 下斜| lying| 單4kg10*2 |
|
水平rear row
Cable| #3| bend| 雙單| 人字繩30kg10*2 |
|
bend to stand 直手row
Cable| stand| 雙| 手筒30磅10*2 |
|
crossover 直手 rear fly
Cable| #5| bend| 雙| 扣腕12.5kg10*1 |
|
rear raise
New PlateLoad| lie-forward| stand| 2for110kg10*2 |
|
L-arm rear pull
Cable| #4| stand| 雙單| 人字繩30kg10*1 |
|
rear pull up
SmithMachine| standbar10*2 |
|
rear 水平fly
Cable| #6| stand| 雙| 手筒12.5磅15*1 |
|
L-arm rear pull
Cable| #4| bend| 單| 單繩15磅12*2 |
|
rear pull
Cable| #3| bend| 單| 手筒12.5kg10*2 |
|
up-right row 水平
Cable| #10| stand| 雙| 手筒15磅10*2 |
|
rear raise
New Dumbbell| Bench| incline| lying| single6kg10*1 |
|
側腰side bend
Matwork| SmithMachine| 側傾斜| knee| 雙單10*1 |
|
side bend
TRX| knee| 手筒9*2 |
|
side plank 肘貼膝
TRX| grip| 單| 手筒10*1 |
|
side bend + leg raise
Cable| #18| stand| 手筒12.5磅10*2 |
|
side bend 單膝
Cable| #10| knee| 雙單| 單繩30kg10*1 |
|
side bend touch toes
Bench| 上斜| supine15*2 |
|
side plank bend up
TRX| knee| 手筒7*2 |
|
側膊L-arm rev. fly
M-Fly| seat| 單85磅10*2 |
|
L-arm fly
New MachineFly| seat| single| Elbow20kg10*2 |
|
lateral raise
Dumbbell| LegRaise| lateral-tilt| knee| single8kg10*2 |
|
cuff rotate
Cable| #8| stand| 單| 手筒7.5磅10*2 |
|
cross-over 身後 fly
Cable| #1| bend| 雙| 手筒7.5磅14*2 |
|
laterial raise & shoulder press
Dumbbell| Bench| seat| 雙7磅10*2 |
|
lateral raise
New Dumbbell| RomanChair| lateral-tilt| supine| single7lbs13*2 |
|
肩外旋
Dumbbell| Bench| 上斜| supine| 單8磅10*2 |
|
cross-over rear fly
Cable| #2| knee| 雙| 扣肘12.5kg10*2 |
|
cross-over L-arm fly
Cable| #6| stand| 雙| 扣肘12.5磅15*1 |
|
combo X-rear pull + 水平外旋
RubberBand| bend| 雙| 手筒grey12*1 |
|
laterial raise
Dumbbell| Bench| 上斜| supine| 單6kg10*2 |
|
cross-over fly
RubberBand| 2pcs| knee| 雙blue12*2 |
|
L-arm 水平ext
Cable| #7| stand| 單| 扣肘20kg12*2 |
|
combo 二頭飛膊
Dumbbell| bend| 單8kg10*1 |
|
斜腹torso rotate
Cable| Matwork| #5| seat| 單| 單繩20磅10*1 |
|
torso rotate 單邊推
Cable| #5| stand| 雙| 大一字20kg15*1 |
|
扣膊水平旋轉
New Cable| #6| stand| Rope20kg12*2 |
|
side crunch
Bench| ChinBar| 下斜| supine15*1 |
|
torso rotation 膊推
New Cable| #5| stand| Rope15kg10reps | 2side |
|
twist down
Cable| #14| stand| 雙單| 手筒40kg10*2 |
|
torso rotate
Cable| #6| stand| 雙| 球棍20kg10*2 |
|
swing leg clock
BOSU| 後傾| seat| 雙10*1 |
|
overhead twist down
Cable| #17| stand| 單| 球棍22.5磅12*2 |
|
torso rotate
Cable| #10| stand| 球棍12.5磅12*2 |
|
腰ext
Bench| SmithMachine| #1| lying10*1 |
|
rev. leg raise
Bench| 前傾| lying10*2 |
|
back ext
FitBall| Cable| lying10*2 |
|
rev. leg raise
RomanChair| lying12*2 |
|
ext 曲直膝
FitBall| Cable| lying10*1 |
|
salute back ext
Cable| #1| stand| 人字繩50kg10*1 |
|
back ext
RomanChair| lying10*2 |
|
腿squat
Cable| #3| stand| double| Big Bar2x25kg12*1 |
|
raise
KettleBell| FoamRoller| seat| 單12磅10*2 |
|
raise
Cable| Bench| seat| 單| 扣腳17.5磅10*2 |
|
raise
Cable| Floor| #1| supine| 單| 扣腳20kg10*2 |
|
倒立後踢腿
FitBall| upside down| 單10*2 |