每个动作4组，增肌的每组12个，减脂的每组20个。

动作1、硬拉 DEADLIFT

http://p3.pstatp.com/large/7f90001a8839a3b2d56

http://p3.pstatp.com/large/7da000630a3e03aeed2

动作2、俯身杠铃划船 BENT OVER BARBELL ROWS

http://p1.pstatp.com/large/7da000630a14d9ed141

http://p3.pstatp.com/large/7fd0001aa02f7e77f90

动作3、单手哑铃划船 BENT OVER ONE ARM DUMBBELL ROWS

http://p3.pstatp.com/large/7fb0001a943e2e05653

http://p3.pstatp.com/large/7fc0001a9d2429aee61

动作4、引体向上 PULL UPS

http://p3.pstatp.com/large/7fa0001a8fe9b5591ef

http://p3.pstatp.com/large/7f90001a885130e4c64

动作5、杠铃耸肩 BARBELL SHRUGS

http://p1.pstatp.com/large/7fa0001a8ff9ac98df3

http://p3.pstatp.com/large/7f90001a8869160c4c6

动作6、宽握拉力器握杆下拉 LAT PULLDOWNS

http://p3.pstatp.com/large/7fb0001a946a0ec4d11

http://p3.pstatp.com/large/7fa0001a9005d828883

动作7、坐姿划船 SEATED CABLE ROWS

http://p3.pstatp.com/large/7fa0001a901b085b6d2

http://p3.pstatp.com/large/7da000630a43ce7b290

动作8、T杠划船 T-BAR ROWS

http://p1.pstatp.com/large/7fa0001a902afb6bac3

http://p3.pstatp.com/large/7da000630a892a3731e

动作9、哑铃直立划船 DUMBBELL UPRIGHT ROWS

http://p3.pstatp.com/large/7fc0001a9d62dedc379

http://p1.pstatp.com/large/7f90001a88b48f31f10

动作10、身体自重划船 INVERTED BODYWEIGHT ROWS

http://p3.pstatp.com/large/7fc0001a9daaa33dc64

http://p3.pstatp.com/large/7fd0001aa08595cf4c6

动作11、古巴式哑铃推举 CUBAN DUMBBELL PRESS

http://p5.pstatp.com/large/7fd0001aa0aea08bb55

http://p1.pstatp.com/large/7fc0001a9db4aed2683

（图源网络）