Bench

Barbell Wrist Curl

Arms

平板臥推

胸部

Benchpress Dumbbells

Chest

窄握卧推

手臂

彎腰鈍鐵拉（單臂）

背部

Decline Bench Press Barbell

Chest

Dips Between Two Benches

Arms

Skullcrusher SZ-bar

Arms

階梯上舉

腿部

俯卧撑 | 倾斜

胸肌

Incline Chest-Supported Dumbbell Row

Back

坐姿W彎舉

手臂

Trap press

Shoulders

Side-laying interior rotation

Shoulders

單邊鋼索拉力器拉背

背部

Curl De Muñeca Con Barra

Arms

B

Barbell Reverse Wrist Curl

Arms

彎

彎腰側平舉

肩膀

D

Decline Bench Press Dumbbell

Chest

D

Diagonal Shoulder Press

Shoulders

F

Fly With Dumbbells, Decline Bench

Chest

S

Skullcrusher Dumbbells

Arms

H

Hip Thrust

Legs

暫

暫停卧推

胸肌