| 最近 |
| 胸press
Dumbbell|Bench|躺|雙10kg15*1 |
| press
PlateLoad|躺|雙15kg15*1 |
| fly
Cable|#6|站|雙|手筒15kg12*1 |
| press
Cable|#5|站|雙|手筒17kg10*1 |
| press
PlateLoad|Bench|躺|雙15kg10*1 |
| fly
MachineFly|坐|雙50kg10*1 |
| press
SmithMachine|Bench|躺15>5kg10*2 |
| fly
MachineFly35kg10*1 |
| fly
Dumbbell|Bench|後傾|坐|雙9kg10*1 |
| press
SmithMachine|Bench|躺15kg10*1 |
| butterfly
Cable|#3|站|雙|手筒15kg10*1 |
| press & fly
Cable|#5|站|雙|手筒25kg10*1 |
| press
SmithMachine|Bench|躺15kg10*1 |
| press
PlateLoad|躺15kg12*1 |
| press
PlateLoad|躺15kg10*1 |
| press
SmithMachine|Bench|躺5kg10*2 |
| press
Cable|#5|站|雙|手筒15kg12*1 |
| push up
Floor50*1 |
| press
PlateLoad|Bench|躺15kg12*1 |
| press
PlateLoad|Bench|躺|雙15kg10*2 |
| press
PlateLoad|Bench15kg15*1 |
| press
Cable|#5|站|雙|手筒20kg12*1 |
| incline fly
Cable|#1|站|雙|手筒12.5kg10*1 |
| press & fly
Cable|#6|站|雙|手筒15<17.5kg10*2 |
| fly
Cable|#4|站|雙|手筒15kg12*1 |
| press
SmithMachine|Bench|躺15kg10*1 |
| fly
MachineFly|坐45kg10*1 |
| press
PlateLoad|躺|雙15kg12*1 |
| press
SmithMachine|Bench|躺15kg9*2 |
| push up
Floor|FitBall|下斜|伏|雙50*1 |
| 二頭curl
Dumbbell|PreacherCurl|站|單7kg10*2 |
| face pull
Cable|#2|站|人字繩15<20kg10*2 |
| curl
Dumbbell|PreacherCurl|坐|雙/單leg curl pad / 10kg12*2 |
| pad curl
RomanChair|#9|站|單8kg10*2 |
| curl
Dumbbell|Bench|上斜|站|單8kg10*2 |
| curl
新 Dumbbell|RomanChair|#9|站|單7kg10*2 |
| curl
Cable|#3|站|大一字15kg10*2 |
| curl
Dumbbell|Bench|前傾|伏|雙7<8kg10*2 |
| wide semi-pull
Cable|Floor|#10|knee|雙|手筒30kg10*2 |
| curl
Dumbbell|Bench|後傾|坐|雙6kg10*2 |
| curl
Dumbbell|Bench|上斜|伏|雙7kg10*2 |
| curl on knee
Barbell|前傾|曲5kg10*2 |
| curl
Dumbbell|PreacherCurl|站|單8kg10*1 |
| curl
Dumbbell|Bench|後傾|坐|雙6kg10*2 |
| curl
Dumbbell|Bench|後傾|坐|雙7kg10*1 |
| pad curl
Dumbbell|Bench|上斜|伏|單7kg12*1 |
| chin-up
ChinDip|Bench|懸垂|小一字10*2 |
| curl
Dumbbell|Bench|後傾|坐|單/雙8kg10*2 |
| 水平curl
Cable|#5|站|雙|手筒10kg10*2 |
| curl
Dumbbell|Bench|上斜|躺|雙6kg10*1 |
| 水平curl
Cable|#5|站|手筒10kg10*1 |
| pad curl
Dumbbell|Bench|站|單8kg9*1 |
| 水平curl
Cable|#6|站|單|手筒20kg9*1 |
| curl
Dumbbell|FitBall|後傾|躺|雙6kg10*2 |
| pad curl
Dumbbell|Bench|前傾|站|單6kg10*2 |
| raise
KettleBell|站|雙8lbs10*1 |
| 水平curl + fly
Cable|#7|站|雙|手筒10kg10*1 |
| pad curl
Dumbbell|Bench|前傾|站|單6kg10*1 |
| 水平curl
Cable|#5|站|單|單繩10kg10*1 |
| face pull
Cable|#5|站|V字20kg10*2 |
| 腰rev. leg raise
Bench|伏12*1 |
| good morning
Dumbbell|站|雙6kg10*1 |
| good morning
Cable|#2|曲|雙/單|手筒10kg10*1 |
| rev. Leg raise
Bench|下斜|伏10*2 |
| rev. Leg raise
Bench|前傾|伏9*2 |
| rev. Leg raise
Bench|下斜|伏12*2 |
| 腰背三寶
FitBall|伏4action | 10reps |
| Rev. Leg raise
Bench|下斜|伏|雙10*1 |
| back ext
Cable|#1|站|人字繩15kg10*1 |
| rev. leg raise
Bench|下斜|伏|雙10*1 |
| ext
Bench|SmithMachine|#1|伏10*1 |
| rev. leg raise
Bench|上斜|伏10*1 |
| back ext
FitBall|ChinBar|伏15*1 |
| rev. leg raise
Bench|下斜|伏|雙10*1 |
| back ext.
FitBall|Dumbbell|伏|雙單4kg15*1 |
| leg raise back ext.
Bench|下斜|伏|雙12*1 |
| rev. leg raise
Bench|上斜|伏|雙12*2 |
| back ext & twist
FitBall|ChinBar|伏12*1 |
| rev. leg raise back ext
Bench|伏10*1 |
| back ext & twist
FitBall|ChinBar|伏12*1 |
| salute back ext
Cable|#1|站|人字繩50kg10*1 |
| 腰背三寶
FitBall|伏15*1 |
| rev. leg raise
Bench|上斜|伏12*1 |
| leg raise
Bench|上斜|伏10*1 |
| leg raise
Bench|下斜|伏|雙12*1 |
| ext 曲直膝
FitBall|Cable|伏10*1 |
| rev. leg raise
Bench|下斜|伏10*1 |
| back ext
Bench|上斜|伏15*2 |
| rev. leg raise
Bench|下斜|伏10*2 |
| rev. leg raise
Bench|前傾|伏10*2 |
| 肩shrug
PlateLoad|站|雙5kg10*2 |
| Shoulder press
Dumbbell|Bench|坐|雙8kg10*2 |
| press
Dumbbell|Bench|坐|雙6kg12*1 |
| shrug
KettleBell|站|雙12lbs10*2 |
| shrug
PlateLoad|站|雙15kg10*2 |
| shrug
PlateLoad|站|雙前後各1set15kg | 10reps |
| shrug
PlateLoad|站15kg9*2 |
| shrug
PlateLoad|Machine|站前後/15kg10*2 |
| Shoulder press
Dumbbell|Bench|坐|雙8kg10*1 |
| shrug
SmithMachine|站15x2set3side | 5reps |
| shrug
SmithMachine|站bar10*1 |
| Shoulder press
Dumbbell|Bench|坐|雙8kg12*1 |
| press
SmithMachine|Bench|坐5kg10*2 |
| Shoulder press
SmithMachine|Bench|坐前後各一組12*2 |
| shrug
SmithMachine|站10kg10*2 |
| shrug
PlateLoad|站|雙12.5kg10*1 |
| Shoulder press
PlateLoad|knee|雙7.5kg10*1 |
| Shoulder press
SmithMachine|站5kg10*1 |
| shrug
SmithMachine|站bar10*1 |
| Shoulder press 前後
SmithMachine|Bench|坐bar15*1 |
| Shoulder press
SmithMachine|Bench|坐bar12*2 |
| Up-right row
KettleBell|站|雙/單12lbs15*2 |
| Shurg
SmithMachine|曲|雙Bar10*1 |
| pull up
SmithMachine|站bar10*2 |
| 倒立推膊
Matwork|Bench10*1 |
| overhead push
Dumbbell6kg10*1 |
| press 前+後
SmithMachine|站bar20*1 |
| press
KettleBell|坐|雙12磅15*1 |
| press
Dumbbell|Bench|坐|雙8kg15*1 |
| shurg
SmithMachine|站bar15*1 |
| 現在繼續 Day1 |