Kapitel 122: Body Strengthening Training v1.0.

  Day two.

  Su Yun printed out the Body Strengthening Training v1.0 in the system.

  Then brought to the training base.

  Mark was the first to get the training program.

  He first skimmed through it with some disdain, but after a few pages, his mouth dropped open wider and wider.

  I. Endurance training:

  1, Long run: 10k (45in), 3 sets.

  2. Swimming: 10,000 meters, 2 sets

  3. Bicycle: 10,000 meters, 2 groups

  4. ...

  II. Strength training

  1, leg strength: high leg running 200 times / 10 sets, barbell weighted squats.

  2, upper body strength: push-ups 20 / 10 groups; pull-ups 20 / 10 groups; equipment training 20 / 10 groups.

  3, waist and abdominal strength training: sit-ups with turn, 30 times / 5 groups; equipment rowing 30 times / 5 groups.