前平舉 5p x 15 rep
側舉 10p x 15 (動作不完全)
坐姿曲體側舉 5p x 15 rep
慢彎舉 5p x 15 rep
10p x 15
10p x 9 rep
10p x 6 rep
槓鈴窄推 20p x 15 rep
30p x 15 rep
35p x 15
35p x 12
啞鈴三頭肌後伸 5p x 15 rep
10p x 15
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