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並前往http://www.triway.k12.oh.us/sites/triway.k12.oh.us/files/Workout%20Routines_1449977149791.pdf

Monday Movement Reps/Sets Tempo Intensity (% of max ...

DB Incline Bench ... A2) Inverted Row 8-10. A3) Air Squat (Narrow Stance). A4) Plank Spiders (control tempo) ... A4) Single Arm Dumbbell Row on Bench R/L.

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