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伏地挺身: 25*4 = 100
仰臥起坐: 25*3 + 30 = 105
飛鳥(7Kg): 10*4 = 40
胸前平舉(9Kg): 8*4 = 32
二頭 (10Kg) 左/右: 8*4 = 32
跪地滾輪: 20
頸後滑輪下拉(36Kg): 10*3 = 30