伏地挺身: 25*4 + 30 = 130 仰臥起坐: 30*4 = 120 飛鳥(7Kg): 10*5 = 50 背後提起(7Kg): 10*5 = 50 胸前平舉(9Kg): 8*4 = 32 頸後滑輪下拉(36Kg): 10*4 = 40 二頭(10Kg)左/右 : 8*5 = 40
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