重點：胸、肱三頭、前臂、下半身、核心

20kg負重深蹲 160 (30 rep 4 . 20 rep 2)
P4P push-up lvl.2 (16 rep 9）
P4P ABS lvl.2 ( 30 rep 8)
20kg負重磴小腿 200 ( 50 rep 4)
肱三頭啞鈴後舉10kg x 90 ( 18 rep 5 )
上臂7.5kg啞鈴彎舉 250 ( 50 rep 5)
plank 160 secs ( 40 rep 4 )