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並前往https://www.yorksj.ac.uk/media/content-assets/ysj-active/documents/5-x-push,-pull,-legs,-upper,-lower.pdf

push pull legs upper lower

Lat pulldown 3x8. Chest supported row 3x8. Narrow grip pulldown. 3x10. Face pull 3x12. D B Shrug 3x15- 2 0. D B Curl 4x12. Barbell curl 3x10. Back squat 3x8.

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