器械推举         3×6-10  40KG×4×12

                        俯身飞鸟         4-6×6-12 15KG

                       哑铃侧平举       4-6×6-12  12.5KG

         腹肌练习       上斜板起身       3×16

                       器械卷腹         60KG×3×18