月曜日 (Superset Bodyweight Pull-up 5 reps + Cable Seated Row (V-Grip) 110# 10 reps) x3 Lat Pulldown : 110# 10 reps x3 Single Arm Cable Side Pulldown : 40# 10 reps x3 Standing Row : 115# 6 reps x3 Incline Bench Hammer Curl : 25# 10 reps x3 Medicine Ball Crunch : 30 reps (10 reps obliques) x3 水曜日 Bench Press : 135# 10 reps x1, 155# 10 reps x2 Incline Bench Press : 135# 8 reps x3 Dumbbell Bench Press :