| <序> Upper Body |
| Dumbbell Bench Press |
| Bent Over Two-Dumbbell Row |
| Dumbbell Shoulder Press |
| Dumbbell Curls |
| Lying Dumbbell Tricep Extension |
| Treadmill 15minutes for 4km |
| Lower Body |
| Dumbbell Squat |
| Leg Press |
| Stiff-Legged Dumbbell Deadlift |
| Lying Leg Curls |
| Dumbbell Seated One-Leg Calf Raise |
| Crunches |
| Hanging Leg Raise |
3sets x 8-10reps
90secs rest between sets
逢星期二三六日做
星期二 LOWER + 維他命丸
星期三 UPPER
星期六 LOWER + 維他命丸
星期日 UPPER
做前飲450ml水, 做後再飲450ml水
