伏地挺身: 25*4 = 100 仰臥起坐: 30*2 + 40 = 100 飛鳥(7Kg): 10*4 = 40 手心向上飛鳥(7Kg): 8*4 = 32 背後提起(7Kg): 10*4 = 40 胸前平舉(9Kg): 8*4 = 32 頸後滑輪下拉(36Kg): 10*4 = 40 跪姿滾輪: 15*1 = 15
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