12/2
WARM UP 10MIN
DUMBBELL BENCH PRESS
DUMBBELL SHOULDER PRESS
CABLE FLY
TRICEPS EXTENSION
PLANK

12/1
WARM UP 10MIN
BARBELL ROW
LAT PULLDOWN
SEATED ROW
INCLINE HAMMER CURL
FARMERS WALK
PLANK

1127 1128 1129沒做紀錄內容有點忘記

11/26
WARM UP 10MIN
BARBELL ROW
LAT PULLDOWN
MTS LAT PULLEY
MTS REAR ROW
FACEPULL
PLANK

11/25
WARM UP 10MIN
TRICEPS PUSHDOWN
DECLINE EZ BAR TRICEPS EXTENSION
SPLIT SQUAT
PLANK

11/24
WARM UP 5MIN
BENCH PRESS
BARBELL ROW
INCLINE HAMMER CURL
ARNOLD DUMBBELL SHOULDER PRESS
CABLE FLY
TRICEPS PUSHDOWN
LAT PULLDOWN
FACEPULL
HIP THRUST MTS ROW ABDOMINAL MTS SHOULDER PRESS BRIDGE PLANK CARDIO: SPRINT 12MIN

11/12
WARM UP 10MIN
LAT PULLDOWN
SEATED ROW
HAMMER CURL
INCLINED HAMMER CURL
REVERSE GRIP BENT-OVER ROW
SQUAT
PLANK

11/6
WARM UP 10MIN
BENCH PRESS
CABLE FLY
MTS ISO CHEST PRESS
PLANK EXTENSIONS
CARDIO 30MIN

11/4
10MIN WARM UP
SQUAT
HAMMER CURL
DUMBBELL CURL
21
PLANK EXTENSIONS

11/3
WARM UP 10MIN
LAT PULLDOWN
SEATED ROW
MTS FRONT PULLDOWN
MTS ISO LAT PULLDOWN
MTS SEATED ROW
ABDOMINAL
PLANK EXTENSIONS
CARDIO 20MIN