| 最喜歡 |
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CardioCombo pushup x crunch
新 Bench|FitBall|伏|雙30reps | 2action |
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左右跑膝貼胸
新 TRX|懸垂|單|扣肘25reps | 2side |
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跳弓
新 TRX|懸垂|雙/單|手筒15reps | 2side |
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cardio兩點平板 hold & crunch
FitBall|2pcs|伏30秒10*1 |
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Cardiosquat彈坐 + kneelunges + 彈站
FitBall180次5 | 1Laps |
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二頭水平curl
Cable|#5|站|單|單繩10kg10*1 |
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crul
Dumbbell|Bench|後傾|坐|雙8磅10*2 |
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raise
KettleBell|站|雙8lbs10*1 |
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pad crul
Barbell|Bench|前傾|knee按摩床15*2 |
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pad crul
Dumbbell|Bench|前傾|站|單5kg10*2 |
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crul up
Barbell|FitBall|懸垂|小一字10*2 |
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水平crul & chest press
Cable|#7|站|單|手筒20磅10*2 |
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crul 胸貼櫈
Barbell|Bench|上斜|伏5kg10*1 |
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crul
新 Dumbbell|FitBall|後傾|坐|雙5kg12*2 |
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crul up
|懸垂|小一字10*2 |
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curl
新 Dumbbell|RomanChair|#9|站|單7kg10*2 |
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三頭lat pull & side ext.
Cable|#15|站|單|手筒7.5磅10*2 |
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水平crul & chest press
Cable|#10|站|雙|手筒17.5>12.5磅7*2 |
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wide pull down
Cable|#8|站|大一字15kg12*2 |
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back push down
新 Cable|#5|站|雙/單|小一字40kg10*1 |
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cross over-head ext
Cable|Bench|#8|坐|雙|手筒15kg12*2 |
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pull down
新 Cable|#7|站|單|單繩20kg9*2 |
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cross-over pull down ext
Cable|#10|曲|雙|手筒15磅14*1 |
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tennis ext
Cable|#9|站|雙|球棍17.5磅10*2 |
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overhead Ext
Cable|側傾斜|站|單|單繩20kg10*1 |
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rear crossover Ext
Cable|#3|曲|雙|單繩15kg10*1 |
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rev. fly & 水平ext
M-Fly|坐|雙70磅10*2 |
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CrossOver 水平
Cable|#10|站|雙|手筒12.5磅10*2 |
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cross-overhead Ext
Cable|Bench|#10|坐|雙|手筒12.5磅12*2 |
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overhead lat pull down + ext
Cable|Bench|後傾|坐|雙|人字繩30kg12*1 |
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dip 曲身變直
HighStand|懸垂25*2 |
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pull row + kick back
Cable|#4|曲|單|手筒15磅10*1 |
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kick back
新 Dumbbell|Bench|上斜|曲|單|扣肘7kg10*2 |
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手KneePad hold overhead Ext
新 Dumbbell|FitBall|後傾|躺|雙6kg10*1 |
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單雙交叉抱胸
新 Cable|#4|站|單/雙|手筒10kg10reps | 2side |
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cross-overhead Ext
Cable|#10|knee|單/雙|手筒15kg12*1 |
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combo curl and row
Cable|#3|曲|雙|大一字2x20kg12*1 |
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wide dip
Cable|#7|站|雙|大一字2x30kg15*1 |
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cross-over push down
Cable|#7|曲|單/雙|手筒15kg10*1 |
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V-arms pull
新 PlateLoad|Barbell|曲|雙/單10kg10*1 |
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curl
新 Cable|Floor|後傾|坐|小一字25kg15*1 |
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over head ext.
新 PlateLoad|Bench|躺|雙/單15kg15*1 |
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水平ext
新 MachineFly|站|單30kg10*1 |
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窄手 push up
新 RomanChair|#9|伏10*1 |
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跳水式 back ext.
新 PlateLoad|前傾|曲|雙5kg10*1 |
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combo curl & side ext
新 Dumbbell|曲|單6kg10reps | 2side |
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overhead ext
新 PlateLoad|Barbell|knee|單10kg10*1 |
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curl
新 Cable|Floor|#1|躺|V字25kg10*2 |
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rear ext
新 Cable|#1|曲|大一字7.5kg10*1 |
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其他rowing
RubberBand|FitBall|後傾|坐|雙|手筒藍色2 | 30rpm |
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坐彈combo開合跳
FitBall|坐50 | 2動作 |
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弓坐彈及跳
FitBall|站30 | 2動作 |
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dip 坐彈
FitBall50*1 |
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二頭彎舉
新 Cable|Bench|#3|躺|單/雙|手筒10kg12*1 |
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lying plank 頭波腳櫈
新 FitBall|Bench|躺1mins | 1set |
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直腹rev. crunch 護脛夾啞鈴
Bench|Dumbbell|後傾|坐8kg15*2 |
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wheel crunch
TRX|knee|雙|手筒10*2 |
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leg raise
BOSU|Cable|躺|雙10*2 |
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Combo crunch - FB FR TRX
FitBall|FoamRoller|伏|扣腳10*2 |
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rev. crunch
Bench|SmithMachine|上斜|grip15*1 |
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Combo - hold & crunch + side
Cable|懸垂9*2 |
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salute crunch 夾波
Cable|FitBall|#10|站|雙|扣肘25kg15*1 |
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salute crunch
Cable|#10|knee|雙|扣肘30磅10*2 |
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crunch
FitBall|TRX|伏|扣腳10*1 |
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Combo 五趴捲腹50
Matwork|伏10reps | 5action |
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dip & slide 直腳
新 TRX|FitBall|坐5*1 |
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crunch
Cable|Bench|上斜|坐|人字繩40kg15*1 |
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crunch
Abs Wheel|Floor|knee|雙9*1 |
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crunch
新 PlateLoad|Bench|下斜|躺15kg10*1 |
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Crunch
Cable|#10|站|人字繩30kg10*2 |
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combo crunch
|伏Mat>FR>FB>TRX10*2 |
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rev. crunch 夾波
新 FitBall|ChinBar|懸垂10*1 |
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肩shrug
SmithMachine|站5kg10*2 |
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elbow up
Cable|#4|站|雙|扣肘15kg10*2 |
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前膊直手front raise 趴櫈
Dumbbell|Bench|上斜|伏|雙10kg10*1 |
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L-arm push
Cable|#4|站|窄D25kg12*1 |
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大字變A butterfly
RubberBand|站|雙|手筒grey10*2 |
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incline fly
Cable|#3|站|雙|手筒7.5磅12*2 |
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L-arm push
Cable|Bench|後傾|坐|雙單|窄D20kg10*2 |
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butterfly
Dumbbell|站|雙6kg10*2 |
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水平 champion press
Cable|#2|曲|窄D20kg15*2 |
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hammer raise
Dumbbell|Bench|前傾|坐|雙/單8kg10*2 |
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combo 二頭curl & press
新 Dumbbell|Bench|坐|雙6kg9*1 |
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L-arm push
SmithMachine|站bar10*2 |
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combo 3 deltoid (Larm+Anold, 站曲fly, 後直曲)
Dumbbell|Bench|前傾|站|單8kg2*1 |
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incline fly
Cable|#1|站|單|手筒12.5磅10*2 |
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後膊rear 水平fly
Cable|#6|站|雙|手筒12.5磅15*1 |
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bend to stand 直手row
Cable|站|雙|手筒30磅10*2 |
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rear raise
Dumbbell|Bench|上斜|伏|單6磅10*2 |
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rear raise
新 PlateLoad|前傾|站|雙/單10kg10*2 |
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up-right row 水平
Cable|#10|站|雙|手筒15磅10*2 |
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rear pull up
SmithMachine|站bar10*2 |
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rear raise
新 Dumbbell|Bench|上斜|伏|單6kg10*1 |
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rear pull up
TRX|躺|雙|扣肘10*2 |
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cross-over pull
Cable|#18|曲|雙|手筒12.5磅12*2 |
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L-arm rear pull
Cable|#4|曲|單|單繩15磅12*2 |
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水平rear row
Cable|#3|曲|雙單|人字繩30kg10*2 |
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rear pull
Cable|#3|曲|單|手筒12.5kg10*2 |
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L-arm rear pull
Cable|#4|站|雙單|人字繩30kg10*1 |
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rear raise
Dumbbell|Bench|下斜|伏|單4kg10*2 |
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crossover 直手 rear fly
Cable|#5|曲|雙|扣腕12.5kg10*1 |
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背lat pull down
Cable|Z-Bar|#18|曲22.5磅12*2 |
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row
Barbell|KettleBell|曲|窄D15kg10*2 |
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cross-over lat pull
Cable|#18|曲|雙|手筒22.5磅10*2 |
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latpull & roll 曲身變直
新 Cable|#10|曲|雙|手筒22.5kg10*2 |
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wide 直手 pull row
Barbell|曲30kg10*1 |
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elbow rev. plank float
FitBall|2pcs|躺|雙10*2 |
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水平身row up
TRX|Bench|下斜|躺|雙|手筒10*1 |
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上背 ext
Bench|上斜|伏12*1 |
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wide row up
SmithMachine|前傾|曲bar12*2 |
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L-arm fly 夾背
Dumbbell|Bench|上斜|伏|雙6kg10*1 |
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wide row
Cable|Floor|坐|大一字40kg15*2 |
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narrow chin
ChinBar|懸垂|雙9*1 |
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rev. leg raise 腰
FitBall|Bench|下斜|伏12*1 |
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胸倒立 incline push up
Matwork|Wall7*2 |
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Fly前後拍臀
新 Cable|#7|站|雙|扣前臂20kg15*1 |
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champion press
PlateLoad|Barbell|knee|窄D15kg10*2 |
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push up 闊窄 combo
Matwork|FitBall|hand|單雙手腳開合3*1 |
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single press 肘壓球
KettleBell|FitBall|伏|單10*2 |
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kneeing fly
Dumbbell|Matwork|伏|雙10*2 |
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側腰side plank bend up
TRX|knee|手筒7*2 |
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side bend
Matwork|SmithMachine|側傾斜|knee|雙單10*1 |
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side bend 單膝
Cable|#10|knee|雙單|單繩30kg10*1 |
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side plank 肘貼膝
TRX|grip|單|手筒10*1 |
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side bend
TRX|knee|手筒9*2 |
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side bend touch toes
Bench|上斜|躺15*2 |
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side bend + leg raise
Cable|#18|站|手筒12.5磅10*2 |
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側膊cuff rotate
Cable|#8|站|單|手筒7.5磅10*2 |
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cross-over fly
RubberBand|2pcs|knee|雙blue12*2 |
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cross-over 身後 fly
Cable|#1|曲|雙|手筒7.5磅14*2 |
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laterial raise & shoulder press
Dumbbell|Bench|坐|雙7磅10*2 |
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L-arm rev. fly
M-Fly|坐|單85磅10*2 |
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combo X-rear pull + 水平外旋
RubberBand|曲|雙|手筒grey12*1 |
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L-arm fly
新 MachineFly|坐|單|扣肘20kg10*2 |
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cross-over L-arm fly
Cable|#6|站|雙|扣肘12.5磅15*1 |
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lateral raise
新 Dumbbell|RomanChair|側傾斜|躺|單7lbs13*2 |
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lateral raise
Dumbbell|Bench|側傾斜|knee|單7kg10*2 |
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cross-over rear fly
Cable|#2|knee|雙|扣肘12.5kg10*2 |
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L-arm 水平ext
Cable|#7|站|單|扣肘20kg12*2 |
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combo 二頭飛膊
Dumbbell|曲|單8kg10*1 |
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laterial raise
Dumbbell|Bench|上斜|躺|單6kg10*2 |
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lateral raise
Dumbbell|LegRaise|側傾斜|knee|單8kg10*2 |
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肩外旋
Dumbbell|Bench|上斜|躺|單8磅10*2 |
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斜腹torso rotate 單邊推
Cable|#5|站|雙|大一字20kg15*1 |
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swing leg clock
BOSU|後傾|坐|雙10*1 |
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torso rotation 膊推
新 Cable|#5|站|單繩15kg10reps | 2side |
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twist down
Cable|#14|站|雙單|手筒40kg10*2 |
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side crunch
Bench|ChinBar|下斜|躺15*1 |
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overhead twist down
Cable|#17|站|單|球棍22.5磅12*2 |
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torso rotate
Cable|#10|站|球棍12.5磅12*2 |
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torso rotate
Cable|#6|站|雙|球棍20kg10*2 |
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扣膊水平旋轉
新 Cable|#6|站|單繩20kg12*2 |
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torso rotate
Cable|Matwork|#5|坐|單|單繩20磅10*1 |
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腰back ext
FitBall|Cable|伏10*2 |
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back ext
RomanChair|伏10*2 |
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rev. leg raise
RomanChair|伏12*2 |
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salute back ext
Cable|#1|站|人字繩50kg10*1 |
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ext
Bench|SmithMachine|#1|伏10*1 |
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ext 曲直膝
FitBall|Cable|伏10*1 |
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rev. leg raise
Bench|前傾|伏10*2 |
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腹手貼腳
新 PlateLoad|LegCurl|下斜|躺|雙/單5kg12*1 |
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crunch 腳歐吧
新 Bench|下斜|躺|雙/單|小一字15*2 |
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curl pull down crunch
新 Cable|Bench|後傾|坐|大一字30kg10*1 |
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crunch
新 Cable|#10|站|雙/單|V字60kg10*1 |
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combo 背伸+兔仔
FitBall|伏新手適合10 | 2action |
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side alternate twist
新 Cable|#10|站|雙/單|手筒30kg15reps | 2side |
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Crunch 手腳夾啞鈴
新 Dumbbell|2pcs|躺|雙/單6kg10*1 |
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Crunch
新 Bench|ChinDipAssist|下斜|伏10*1 |
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leg raise crunch
Cable|Bench|下斜|躺|雙/單|扣腳10kg15*1 |
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膊Shoulder press 肘三方向
新 PlateLoad|Barbell|knee|單5kg10*1 |
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L-arm push
新 PlateLoad|FitBall|上斜|躺|雙/單10kg15*1 |
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腿raise
Cable|Bench|坐|單|扣腳17.5磅10*2 |
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倒立後踢腿
FitBall|倒立|單10*2 |
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raise
Cable|Floor|#1|躺|單|扣腳20kg10*2 |
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raise
KettleBell|FoamRoller|坐|單12磅10*2 |
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squat
Cable|#3|站|雙|大一字2x25kg12*1 |