sheng (11/09, 11/12)

11/09：
bench: 45×5+135×5+185×5+225×5+285×5+315×3×4
inclined fly: 55×8+65×8+75×6+85×6+95×5+100×5
dips: 135×5×5
pull up: 45×8+70×5×5
barbell row: 100kg×6×5
11/12:
squat：135×5+185×5+225×5+275×5+315×5+365×4×4
deadlift: 70kg×6+110kg×5+160kg×5+200kg×4×3+200kg×2×3
press: 20kg×16+70kg×6×4
dumbbell curl: 45×6+50×5×4