滑輪下拉 190lb./12 reps/3 sets
坐姿划船 190lb./12 reps/3 sets
二頭彎舉 50lb./12 reps/2 sets
平胸推舉 100lb./15reps; 115lb./12 reps; 130lb./10 reps; 145lb./8 reps; 130lb./10 reps; 115b./12 reps; 100lb./15 reps
三頭伸張 50lb./10 reps