1. DB standing run the rack 哑铃侧平举 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 面拉 20x12