苦楝樹🍳已經
腿、胸
Squat 60kg 10 reps; 70kg 4×9; 75kg 3×5
Smith machine hip thrust 80kg 15 reps; 90kg 12 reps; 95kg 5×12; 80kg 15 reps
DB incline bench press 17.5kg×2 4×12
Machine kneeling leg curl 10kg 2×15; 15kg 4×10 each leg
Dip 3×15
Squat 60kg 10 reps; 70kg 4×9; 75kg 3×5
Smith machine hip thrust 80kg 15 reps; 90kg 12 reps; 95kg 5×12; 80kg 15 reps
DB incline bench press 17.5kg×2 4×12
Machine kneeling leg curl 10kg 2×15; 15kg 4×10 each leg
Dip 3×15