Weights Training

有一陣子，膝蓋受傷，不能跑步。肌肉沒有持續的痠痛，全身覺得很不舒爽。
這陣子開始騎腳踏車、重訓，肌肉開始又有了酸的感覺，然後身體和心理覺得很舒爽。

Music:
Just give me a reason (Pink)
The cave (Mumford & Sons)
I won't give up (Jason Maze)
Daylight (Matt and Kim)

Weights:

Shoulder:
- Lateral raise 12*3 (2.5 lb)
- Palms-in shoulder press 12*3 (5 lb)
- Seated shoulder press 10*3

Biceps
- One-at a time biceps curl 10*3 (5 lb)
- Alternated biceps curl 8*3 (5 lb)

Triceps
- One-arm triceps extension 20*3 (2.5 lb)
- Triceps kickback 15*3 (5 lb)
- Two arms triceps extension 20*3 (5 lb)

Back
- Wide row 10*3 (5 lb)
- Bend to opposite foot 10*3 (5 lb)

另外，這是一個很好的網站:  http://www.dumbbell-exercises.com/exercises/