背、胸
Wide grip pull up 9, 8, 5+1
Bench press 30kg 10 reps; 40kg 8 reps; 45kg 4, 3, 3, 3, 3
Lat pulldown (wider neutral grip) 42.5kg 12 reps; 50kg 4×8-10
Rear deltoids pulldown (wider neutral grip) 35kg 4×12
Machine chest press 40kg 4×10