| 最近 |
| 背row
Dumbbell|Bench|曲|單10kg10*1 |
| ext
RomanChair|伏15*1 |
| chin-up
ChinDipAssist|knee50kg10*1 |
| row
Cable|#4|曲|雙/單|窄D60kg12*1 |
| lat pull - wide
Cable|knee|雙|人字繩40kg9*1 |
| ext & twist
RomanChair|伏15*1 |
| chin-up
ChinDipAssist|knee55kg10*1 |
| combo pulldown & twist
Cable|#10|站|雙/單|手筒20kg10*1 |
| chin-up
Chin-Bar|SmithMachine|站10*1 |
| lat pull down
Cable|Bench|#10|坐|大一字70kg10*2 |
| chin-up
Chin-Bar|Bench|懸垂7*1 |
| ext
RomanChair5kg10*1 |
| row
Dumbbell|Bench|曲|單10kg10*1 |
| press down
Cable|#8|曲|雙/單|人字繩35kg10*1 |
| combo 拉背夾胸
Cable|#10|曲|雙|手筒15kg10 | 2action |
| T-bar row
PlateLoad|Barbell|曲|雙/單|大一字25kg10*1 |
| X-twist row
新 Cable|#4|站|雙|手筒15kg10*1 |
| chin up
ChinDipAssist|knee50kg10*1 |
| ext
RomanChair10*1 |
| row
Cable|Floor|坐60kg10*1 |
| lat pull down
Cable|坐|大一字70kg12*1 |
| ext
RomanChair12*1 |
| chin-up
ChinDipAssist|knee50kg10*1 |
| row
Cable|Bench|#5|坐|窄D40kg12*1 |
| lat pull down
Cable|Bench|#9|坐|大一字60kg12*1 |
| back ext.
RomanChair|伏10*1 |
| T-bar row
PlateLoad|Barbell|曲|雙/單|大一字5<10kg10*2 |
| X-pull
Cable|#10|曲|雙|手筒15kg12*1 |
| chin up
Bar-Assist|懸垂10*1 |
| back ext.
RomanChair|伏12*1 |
| 三頭X pull
Cable|#10|曲|雙|手筒15>10kg9*2 |
| over head ext.
Cable|#9|站|單|單繩15kg10*2 |
| pull down
Cable|#7|曲|單15kg10*2 |
| X-pull
Cable|#7|站|雙|手筒15kg12*2 |
| push down
Cable|曲|V字45kg10*2 |
| kick back
新 Dumbbell|Bench|上斜|曲|單|扣肘7kg10*2 |
| push down
新 Cable|#8|站|大一字25kg12*2 |
| dip
Dip-Bar|曲25*1 |
| over head ext.
Cable|#10|站|人字繩35kg12*2 |
| push down
Cable|#6|曲|雙|手筒17.5kg10*2 |
| push down
Cable|#6|曲|V字55kg10*2 |
| lat pull + side ext
Cable|#8|knee|單繩15kg10*2 |
| over head ext.
Barbell|Bench|躺5kg10*2 |
| push down
Cable|曲|V字45kg15*1 |
| pull down
Cable|站|V字55kg10*2 |
| pull down
Cable|#5|曲|單|扣腕15kg10*1 |
| push down
Cable|#5|站|V字45kg12*1 |
| X-pull
Cable|#7|站|雙|手筒15kg10*2 |
| push down
Cable|#5|曲|V字45kg10*2 |
| dip
ChinDipAssist|knee50kg10*2 |
| single press
PlateLoad|Barbell|knee|單10kg10*1 |
| pull down
新 Cable|#7|站|單|單繩20kg9*2 |
| push down
Cable|#5|站|雙/單|V字50kg10*2 |
| back push down
新 Cable|#5|站|雙/單|小一字40kg10*1 |
| push down
Cable|#7|站|雙/單|V字40kg10*2 |
| pull and push
Cable|#6|站|單|手筒20kg10 | 2action |
| wide push down
Cable|2pcs|#5|站|雙|大一字35>30kg10*2 |
| Pull down
Cable|#6|曲|雙/單|V字30kg10reps | 2set |
| Overhead ext
Cable|Bench|下斜|坐|雙/單|人字繩25kg10*1 |
| tennis ext
Cable|#9|站|球棍15kg10*2 |
| 腿combo Lunges & S.press
Dumbbell|單10kg15*1 |
| raise
LegRaise|坐|雙/單40kg15*1 |
| raise 內中外
LegRaise|坐30kg15*1 |
| squat
SmithMachine|站bar10*1 |
| lunges
SmithMachine15kg7 | 2side |
| squat
SmithMachine15kg10*1 |
| raise 內中外
LegRaise|坐25kg15*1 |
| curl
LegCurl|伏15<20kg10*1 |
| squat
SmithMachine10kg10*1 |
| hip ext
Cable|#1|站|單|扣腳15kg10*2 |
| raise 內中外
LegRaise|坐|雙/單40kg15*1 |
| curl
LegCurl|伏25kg10*1 |
| squat
SmithMachine15kg10*1 |
| raise 內中外
LegRaise|坐|雙35kg10*2 |
| raise 內中外
LegRaise|Machine|坐|雙/單30kg12*2 |
| curl
LegCurl|Machine|伏25kg7*2 |
| semi lunges 跨槓
新 Cable|#1|站|大一字50kg10*2 |
| raise
LegRaise|坐30kg10*1 |
| curl
LegCurl|伏20kg10*2 |
| squat
SmithMachine10kg10*2 |
| raise 內中外
LegRaise35kg11*2 |
| leg raise 內中外
Machine|坐6+3+3/25kg12*1 |
| curl
LegCurl|伏20kg7*1 |
| leg raise 內中外
Machine|坐25kg15*2 |
| leg raise
LegRaise|坐50kg12*1 |
| lunges
SmithMachinebar10 | 2side |
| leg raise 內中外
Machine|坐50kg12*1 |
| 三踢腿
LegRaise|坐35kg15*2 |
| squat
PlateLoad|Barbell|站10kg10*1 |
| kicking
Cable|#1|站|單|扣腳10kg10*1 |
| 側膊lateral raise
Cable|側傾斜|站|單|扣肘15<20kg10*2 |
| L-arm fly
MachineFly|knee|單20kg10*2 |
| lateral raise
Dumbbell|側傾斜|單7kg10*2 |
| lateral raise
Dumbbell|LegRaise|側傾斜|knee|單8kg10*2 |
| L-arm fly
MachineFly|坐|單20kg12*2 |
| lateral raise
Dumbbell|Bench|前傾|坐|雙7kg10*2 |
| lateral raise
PlateLoad|Barbell|站|單2.5kg10*2 |
| lateral raise
PlateLoad|站|單5kg10*2 |
| X pull up
Cable|#2|站|雙|手筒10kg12*2 |
| lateral raise
Dumbbell|Bench|側傾斜|knee|單7kg10*2 |
| combo fly & curl
Dumbbell|曲|單10kg10*2 |
| lateral raise
Dumbbell|站|雙8kg10*2 |
| L-arm fly
新 MachineFly|坐|單|扣肘20kg10*2 |
| X-fly
RubberBand|曲|雙|扣腕灰+紅20*2 |
| lateral raise
Dumbbell|曲|單10kg10*2 |
| lateral raise
Cable|側傾斜|站|扣前臂15kg15*2 |
| lateral raise
新 Dumbbell|RomanChair|側傾斜|躺|單7lbs13*2 |
| lateral raise
Dumbbell|站|雙6kg12*1 |
| lateral raise
Dumbbell|Bench|前傾|伏|雙6kg10*1 |
| laterial raise
Cable|#2|曲|單|扣肘15kg10*2 |
| laterial raise cross-over
Cable|後傾|站|雙|扣腕10kg12*2 |
| Laterial raise
Dumbbell|Bench|側傾斜|伏|單6kg10*1 |
| L-arm fly
Cable|#6|站|單|扣前臂15kg10*2 |
| Combo x-rear pull + 水平外旋
RubberBand|曲|雙|手筒灰色10*1 |
| Lateral raise
Cable|側傾斜|站|單|手筒10kg10*1 |
| laterial raise
Cable|側傾斜|站|單|扣肘15kg10*2 |
| laterial raise
Dumbbell|站|單8kg10*2 |
| fly
Dumbbell6kg10*1 |
| laterial raise
Dumbbell6kg10*1 |
| laterial raise
Cable|#2|站|單|扣肘15kg10*1 |
| 現在繼續 Day2 |