1. DB standing run the rack 啞鈴側平舉 12.5x12
2. Shoulder press machine 50x12
3. Wide grip lats pull down super sets with close/reverse grip lats pull down 85x12
4. Pec Dec machine rear delts fly 70x12
5. Preachers curl machine 50x12
6. Tricep dips machine 110x12
7. Cable upright row 麵拉 20x12
