30lb/30*3

40lb/can do it
50lb/hard

Glute
Warm up
10lb/20*2

20lb/hard

錘式彎舉
Warm up
2kg/20*2

4kg/20*3

Pec Fly/Rear Delt
Warm up
10lb/50*2

BackExtension
Warm up
20lb/30*2

30lbs/30*3

40lbs/pass
50lbs/hard

啞鈴臥推
練胸沒感覺

TricepsPress
Warm up
10lbs/20*2

20lbs/20*3

30lbs/20*3