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Morning Hike

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Rowing Machine
Set 1: 1km - 5min

Dead Hang
Set 1: 1min 0s
Set 2: 1min 0s
Set 3: 50s
Set 4: 45s

Hanging Leg Raise
Set 1: 9 reps 
Set 2: 12 reps 
Set 3: 12 reps 

Incline Bench Press (Dumbbell)
Set 1: 40 kg x 20 
Set 2: 44 kg x 12 
Set 3: 48 kg x 9 

Bench Press (Dumbbell)
Set 1: 48 kg x 7 
Set 2: 48 kg x 10 
Set 3: 48 kg x 7 

Chest Fly (Machine)
Set 1: 41 kg x 15 
Set 2: 68 kg x 7 
Set 3: 50 kg x 10 

Crunch (Machine)
Set 1: 41 kg x 15 
Set 2: 54 kg x 10 
Set 3: 59 kg x 7 

Lying Leg Curl (Machine)
Set 1: 32 kg x 10 
Set 2: 41 kg x 10 
Set 3: 45 kg x 7 

Single Leg Extensions
Set 1: 50 kg x 10 
Set 2: 50 kg x 10 
Set 3: 66 kg x 10 
Set 4: 66 kg x 10 
Set 5: 88 kg x 1 
Set 6: 88 kg x 1 


最常做的運動

Robert M

Evening workout 🏋️

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Evening workout 🏋️

Evening workout 🏋️

Morning Hike

Morning workout ☀️

Afternoon workout 💪

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跑步和自行車運動的第一名應用程式

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