| 新嘗試 |
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Cardio開合坐彈
FitBall70*1 |
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Combo pushup x crunch
Bench|FitBall|伏|雙30reps | 2action |
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左右跑膝貼胸
TRX|懸垂|單|扣肘25reps | 2side |
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跳弓
TRX|懸垂|雙/單|手筒15reps | 2side |
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二頭crul
Dumbbell|FitBall|後傾|坐|雙5kg12*2 |
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curl
Dumbbell|RomanChair|#9|站|單7kg10*2 |
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三頭back push down
Cable|#5|站|雙/單|小一字40kg10*1 |
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pull down
Cable|#7|站|單|單繩20kg9*2 |
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push down
Cable|#8|站|大一字25kg12*2 |
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kick back
Dumbbell|Bench|上斜|曲|單|扣肘7kg10*2 |
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手curl
Cable|Floor|#1|躺|V字25kg10*2 |
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overhead ext
PlateLoad|Barbell|knee|單10kg10*1 |
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rear ext
Cable|#1|曲|大一字7.5kg10*1 |
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combo curl & side ext
Dumbbell|曲|單6kg10reps | 2side |
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KneePad hold overhead Ext
Dumbbell|FitBall|後傾|躺|雙6kg10*1 |
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V-arms pull
PlateLoad|Barbell|曲|雙/單10kg10*1 |
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over head ext.
PlateLoad|Bench|躺|雙/單15kg15*1 |
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窄手 push up
RomanChair|#9|伏10*1 |
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跳水式 back ext.
PlateLoad|前傾|曲|雙5kg10*1 |
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單雙交叉抱胸
Cable|#4|站|單/雙|手筒10kg10reps | 2side |
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水平ext
MachineFly|站|單30kg10*1 |
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curl
Cable|Floor|後傾|坐|小一字25kg15*1 |
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其他二頭彎舉
Cable|Bench|#3|躺|單/雙|手筒10kg12*1 |
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lying plank 頭波腳櫈
FitBall|Bench|躺1mins | 1set |
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直腹dip & slide 直腳
TRX|FitBall|坐5*1 |
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crunch
PlateLoad|Bench|下斜|躺15kg10*1 |
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rev. crunch 夾波
FitBall|ChinBar|懸垂10*1 |
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前膊combo 二頭curl & press
Dumbbell|Bench|坐|雙6kg9*1 |
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L-arm push
Dumbbell|Bench|後傾|坐|雙/單10kg15*2 |
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後膊rear raise
PlateLoad|前傾|站|雙/單10kg10*2 |
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rear raise
PlateLoad|前傾|站|單12.5kg10*2 |
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rear raise
Dumbbell|Bench|上斜|伏|單6kg10*1 |
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背X-twist row
Cable|#4|站|雙|手筒15kg10*1 |
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lat pull down 後
Cable|Bench|前傾|伏|大一字30kg10*1 |
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latpull & roll 曲身變直
Cable|#10|曲|雙|手筒22.5kg10*2 |
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胸Fly前後拍臀
Cable|#7|站|雙|扣前臂20kg15*1 |
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側膊L-arm fly
MachineFly|坐|單|扣肘20kg10*2 |
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lateral raise
Dumbbell|RomanChair|側傾斜|躺|單7lbs13*2 |
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斜腹扣膊水平旋轉
Cable|#6|站|單繩20kg12*2 |
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torso rotation 膊推
Cable|#5|站|單繩15kg10reps | 2side |
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腹Crunch 手腳夾啞鈴
Dumbbell|2pcs|躺|雙/單6kg10*1 |
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Crunch
Bench|ChinDipAssist|下斜|伏10*1 |
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crunch
Cable|#10|站|雙/單|V字60kg10*1 |
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curl pull down crunch
Cable|Bench|後傾|坐|大一字30kg10*1 |
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crunch 腳歐吧
Bench|下斜|躺|雙/單|小一字15*2 |
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leg raise
Bench|上斜|躺半roller放腰15*1 |
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rev. crunch
SmithMachine|Bench|擺動|懸垂10*1 |
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手貼腳
PlateLoad|LegCurl|下斜|躺|雙/單5kg12*1 |
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side alternate twist
Cable|#10|站|雙/單|手筒30kg15reps | 2side |
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膊Shoulder press 肘三方向
PlateLoad|Barbell|knee|單5kg10*1 |
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L-arm push
PlateLoad|FitBall|上斜|躺|雙/單10kg15*1 |
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up right row
Cable|Bench|#4|躺|雙/單|大一字15kg10*2 |
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腿semi lunges 跨槓
Cable|#1|站|大一字50kg10*2 |