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伏地挺身 (1.5肩寬): 15*4 = 60
仰臥起坐: 30 + 25*2 = 80
飛鳥(8Kg): 8
飛鳥(9Kg): 8*4 = 32
背後提起(8Kg): 8
背後提起(9Kg): 8*4 = 32
胸前平舉(8Kg): 8
胸前平舉(9Kg): 8*4 = 32
頸後滑輪下拉(41Kg): 10*4 = 40

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墊腳伏地挺身 (1.5肩寬): 20 + 15*2 = 50
坐姿抬腿: 25*3 = 75