腿肩
Squat 40kg 10 reps; 50kg 10 reps; 60kg 4×7; 40kg 12 reps
Overhead press 20kg 10 reps; 30kg 3×5; 20kg 2×10
Deadlift 40kg 12 reps; 60kg 3×9
RDL 40kg 3×12