| 最近 |
| 前膊champion press
Cable|#1|曲|雙/單|窄D20<25kg10*2 |
| incline fly
Cable|#2|站|單|扣腕10kg10*2 |
| front raise
Dumbbell|Bench|前傾|坐|雙/單7kg10*2 |
| front raise
Dumbbell|Bench|前傾|坐|雙/單9kg10*2 |
| champion press
Cable|#2|曲|窄D30kg10*2 |
| front raise
Dumbbell|Bench|前傾|坐|雙/單7kg12*2 |
| L-arm press
PlateLoad|Barbell|knee|窄D12.5kg10*2 |
| L-arm push
Cable|#6|站|窄D20kg12*2 |
| raise 曲變直
Dumbbell|曲|雙/單8kg12*2 |
| butterfly
RubberBand|站|雙grey10*2 |
| L-arm push
Dumbbell|前傾|曲|雙/單10kg10*2 |
| front raise
Dumbbell|RomanChair|#7|伏|雙/單7kg12*2 |
| front raise
Dumbbell|曲|雙/單8kg10*2 |
| L-arm push
PlateLoad|knee|雙12.5kg15*2 |
| front raise
Dumbbell|曲|雙/單8<10kg12*2 |
| L-arm push
新 Dumbbell|Bench|後傾|坐|雙/單10kg15*2 |
| front raise
Dumbbell|曲|雙/單7kg10*1 |
| L-arm push
SmithMachine|#6|站bar10*2 |
| fount raise
Dumbbell|Bench|上斜|伏|雙6lbs10*1 |
| L-arm push
SmithMachine|#7|站bar10*1 |
| combo 二頭curl & press
新 Dumbbell|Bench|坐|雙6kg9*1 |
| L-arm push
SmithMachine|站bar10*1 |
| L-arm push
SmithMachine|站bar > 2.5kg10*2 |
| Front raise
Dumbbell|Bench|上斜|伏6kg10*1 |
| hammer raise
Dumbbell|Bench|前傾|坐|雙6kg12*1 |
| Champion press
Cable|#1|曲|窄D20kg10*1 |
| hammer raise
Dumbbell|Bench|前傾|坐|雙/單8kg10*2 |
| L-arm push
SmithMachine|#7|站bar10*2 |
| champion press
Dumbbell6kg10*1 |
| L-arm push
Dumbbell6kg10*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 |
| 後膊dip
ChinDipAssist|knee55kg25*1 |
| dip
Dip-Bar|懸垂|雙20*1 |
| rear raise
PlateLoad|站|雙15kg10*2 |
| rear raise
Dumbbell|曲|單7kg10*2 |
| dip
ChinDipAssist10*2 |
| rear raise
RubberBand|站|雙blue15*2 |
| wide dip
ChinDipAssist50kg10*2 |
| rear raise
Dumbbell|Bench|前傾|曲|單8kg10*2 |
| rear pull up
SmithMachine|站bar10*2 |
| rear pull
Cable|#2|曲|雙|手筒10kg12*2 |
| rear raise
PlateLoad|站|單7.5kg10*2 |
| rear raise
新 PlateLoad|前傾|站|單12.5kg10*2 |
| dip 向前坐幻椅
RomanChair|BOSU|曲40*2 |
| rear pull up
PlateLoad|Machine|站|雙7.5kg15*2 |
| rear raise
Dumbbell|曲|單8kg10*2 |
| dip
ChinDip|懸垂20*2 |
| rear pull
Cable|#3|曲|單|扣腕12.5kg10*1 |
| dip
ChinDipAssist|懸垂20*2 |
| rear pull up
SmithMachine|站bar10*1 |
| rear raise
新 Dumbbell|Bench|上斜|伏|單6kg10*1 |
| rear raise
新 PlateLoad|前傾|站|雙/單10kg10*2 |
| rear pull
Cable|#3|站|雙|手筒10kg10*2 |
| Rear raise
Dumbbell|Bench|前傾|knee|單6kg10*1 |
| Rear pull
SmithMachine|站Bar10*2 |
| Rear pull
Cable|#3|曲|單|手筒12.5kg10*1 |
| rear pull
Cable|#3|站|單|單繩15kg10*2 |
| rear pull up
SmithMachine|站bar10*2 |
| overhead Ext
Dumbbell|Bench8kg10*1 |
| rear raise
Dumbbell6kg10*1 |
| rear pull
Cable|#2|站|單|單繩15kg10*1 |
| 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 Day4 |