1.)
Seated Row
先用紅色band
3 sets 12 reps R60s
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIjmsKsmva5mx3_j0HR3wafIBkNYAbsPgHnzvsUXh8DZ5Es7N-GsjPO3uYLIehAeBNW9jUUR_O93IBVcU4nUA2orx3AkUw-FvlocKGUdJ-4Tl3ySgj-HtSL1G4ooy11Wr5JlyHdMdZ5V0k/s400/seated-row.jpg)
2.)
Lat Pull Down
3sets 12 reps R60s
3秒落 2秒上
3.)
Bicep Curl
3sets 10-12 reps R90s
手肘位置要固定係身體側邊
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJum5NF-iUGxI2z4cWUxInBt51TZqeuk5OS-4855NLEDceE4xcVg3dZF-1Rm54hxio8JTLe9o7YgM3y-Ys3LAiBFzdvEPF-QIF5v-VS1yWj0W7V27yQ1PMt0Y7EmBk6DP9GmaaxJmTTUHu/s400/move3guns.jpg)
4.)
Push Up/Knee Push Up
3sets 8-30reps R120s
GOOD FORM!
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEici0NpS5SFZX4B1-jYwfvETJmWAfNmXVqzLicDMtRCpXeaErgqMNkzL0MDeiv74k7zOVULw8aCKSPSqxSO2oTZZGWs5VRbKGopdRz9-rIf3EcHaAIoPmq5LmFYwpMUv9V2bTgUEM6BuRh1/s400/workout-series-2-the-pushup-workout-health-club-jQgAvs-clipart+%25281%2529.jpg)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgazTEEkfZdR8timlWQmb5caun-eOW3lVg8g9_3_9WWT2ZbB58mcRrS2Gtscknuz7SOWZxxsvU3Js1CqPuEpQikfFO3rkN1BAkRbImNSuSolExZm1jWUepBe0Wq_4ucDCRGza_sMMsxlkq1/s400/knee_push_up.jpg)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRk48V-qlrkeVfTg8AJW3EeaW4DlZZtISReIPQWyDCLqcoV2_V1WQpNV06OyIBac7RFIxk21qSULpg9aHMF-mYxbFUwUkC9GfV_IpRztumSVS48jBNK1wh0BrHAcpbfG1WkSXNXnOvKn45/s400/6e2391d3e2f4e5f0073d2cbc43b3e817.jpg)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsvOV82UZtABCYKalSc2nn7CJR5F8Q2SN3Jeo6WiJCES6x1Hwtgru3Davr8xm66cVEvnYE5qRp0uRvIFKH0-jpwCLVGclk1QrIjVDazo3OQX74tHDmX2uAHAHttEg9wT1qgDO1BG0yPnOS/s400/side-plank-on-knees.jpg)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRE9783gFsEi6C8_RgGw1YMQfktjURd_lvBLLwQaYwKakQzYr0lc6LEiExV0odsbF7u8SRF4naENdrofFo5thLfB7aM-LOxa4HpyhzWhgJrK6leZGBwJA-IPpKLNuzLXIPnIwDRpWLQO88/s400/Side_Plank_Pulse-2.jpg)
7.)Reverse Wood Chop3sets 12reps R90sHip唔好轉,手眼膊頭一齊微轉Ladies Edition8.)Hip Abduction3sets 12reps R60s
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirjpT7kAfDTeXd2Lcqt9vjyvwcW828EUMR6GkrK_BT8BD1W1xd5UcwrbetDJuy9hZsN7RGkCFQoSaP-CBqsutcdpp5T0QDviGotJO2SLnwB6VPOOhyphenhyphenVwNBniTmQr8bQLtJAtOz-9diGeyO/s320/maxresdefault.jpg)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgW4Kmmmby15VZGagQCkps2ooeA36VVyc_o1oPP0q1usD3YcURLgMSkk-Y9A9sZoBL5Q2n1IrC2FTb9RvcIma3KLilRdOl3tmWhAXL-_jdFlfa4RPE6LR9nTXRUV9i__0mbGvDYsAHWUrcv/s320/Screen+Shot+2016-11-21+at+2.50.46+AM.png)