人体肌肉是通过超负荷的刺激及适当的休息补偿而发达起来的，无论是想增肌长块还是增加肌肉耐力，都需要在锻炼中不断增加负荷和运动强度，把一块肌肉练透彻，这样才能打破不断产生的生理适应，使肌肉得到更大的刺激，同时使肌肉也获得休息和补充营养的时间。
That is, only one machine targeting one section of muscle is NOT enough! The below need 5 sets include 1 warm-up set, which is half the weight as regular set.
Day 1: Chest and Triceps:
Chest front press
Military Press (up)
Chest machine (butterfly)
Triceps Cable
Day 2: Back and Biceps:
Front side pull down machine
Barbell/Dumbbell Curl
Rowing machine (Back)
Day 3: (Sunday) Body Pump
Body Pump
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