伏地挺身: 20*3 = 60 仰臥起坐: 30*1 = 30 飛鳥(7Kg): 10*3 = 30 手心向上飛鳥(7Kg): 5*3 = 15 背後提起(7Kg): 5*3 = 15 胸前平舉(9Kg): 8*3 = 24 頸後滑輪下拉(36Kg): 10*3 = 30 二頭(10Kg)左/右 : 8*4 = 32 跪姿滾輪: 15*2 = 30
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