苦楝樹🍳 說
胸背
Bench press 30kg 8 reps; 40kg 7, 5, 5, 5
Weighted pull up 10kg 5, 4, 3, 3
Incline DB bench press 15kg×2 3×12
Machine high row 15kg×2 12 reps; 25kg×2 3×10
Bench press 30kg 8 reps; 40kg 7, 5, 5, 5
Weighted pull up 10kg 5, 4, 3, 3
Incline DB bench press 15kg×2 3×12
Machine high row 15kg×2 12 reps; 25kg×2 3×10