Inner Thigh 髖內收 20rep 3set Outer Thigh 髖外展 15rep 3set Rotary Torso 轉體 15rep 3set Roman Chair 側傾 15rep 3set Leg Press 大腿推舉 50rep 3set Leg Extension 腿前踢 15rep 5set Leg Curls 腿後勾 15rep 5set Chin Up 反手引體向上 15rep 3set Bench Press 臥推 15rep 3set 各 2 round + 拉筋伸展