diff --git a/.obsidian/workspace.json b/.obsidian/workspace.json
index b3d2021..17d4ac6 100644
--- a/.obsidian/workspace.json
+++ b/.obsidian/workspace.json
@@ -13,7 +13,7 @@
             "state": {
               "type": "markdown",
               "state": {
-                "file": "Untitled 13.md",
+                "file": "01-项目/2602-健康运动/健康运动-周1-练胸训练计划.md",
                 "mode": "source",
                 "source": false,
                 "backlinks": true,
@@ -28,7 +28,37 @@
                 }
               },
               "icon": "lucide-file",
-              "title": "Untitled 13"
+              "title": "健康运动-周1-练胸训练计划"
+            }
+          }
+        ]
+      },
+      {
+        "id": "34bc467bf864b678",
+        "type": "tabs",
+        "children": [
+          {
+            "id": "68af1e305a38789a",
+            "type": "leaf",
+            "state": {
+              "type": "markdown",
+              "state": {
+                "file": "模板文件/模板-练胸日志.md",
+                "mode": "source",
+                "source": false,
+                "backlinks": true,
+                "backlinkOpts": {
+                  "collapseAll": false,
+                  "extraContext": false,
+                  "sortOrder": "alphabetical",
+                  "showSearch": false,
+                  "searchQuery": "",
+                  "backlinkCollapsed": false,
+                  "unlinkedCollapsed": true
+                }
+              },
+              "icon": "lucide-file",
+              "title": "模板-练胸日志"
             }
           }
         ]
@@ -198,10 +228,16 @@
       "templater-obsidian:Templater": false
     }
   },
-  "active": "531f6328d1bd9abe",
+  "active": "68af1e305a38789a",
   "lastOpenFiles": [
-    "Untitled 12.md",
+    "01-项目/2602-健康运动/健康运动-周1-练胸训练计划.md",
+    "01-项目/2602-健康运动/健康运动-器械清单.md",
+    "01-项目/2602-健康运动/健康运动-周2-练背训练日志.md",
+    "01-项目/2602-健康运动/健康运动-器械说明-CHEST_PRESS.md",
+    "01-项目/2602-健康运动/健康运动-周5-练臂腹训练日志.md",
+    "模板文件/模板-练胸日志.md",
     "Untitled 13.md",
+    "Untitled 12.md",
     "Untitled 11.md",
     "Untitled 10.md",
     "Untitled 9.md",
@@ -210,11 +246,7 @@
     "01-项目/2603-城院附校主机/20260312-备忘-城院附校主机-端口说明.md",
     "01-项目/2602-健康运动/健康运动-周6-有氧训练计划.md",
     "01-项目/2602-健康运动/健康运动-周4-练肩训练计划.md",
-    "01-项目/2602-健康运动/健康运动-周2-练背训练日志.md",
-    "01-项目/2602-健康运动/健康运动-周1-练胸训练计划.md",
     "index.md",
-    "01-项目/2602-健康运动/健康运动-器械说明-CHEST_PRESS.md",
-    "01-项目/2602-健康运动/健康运动-周5-练臂腹训练日志.md",
     "20260204-备忘-觉察知识-对话戈夫曼拟剧理论.md",
     "20260204-备忘-觉察知识-对话回应价值理论.md",
     "20260202-备忘-待问题解答-GTD任务管理.md",
@@ -224,8 +256,6 @@
     "Untitled 8.md",
     "模板文件/模板-练臂腹日志.md",
     "模板文件/模板-练背日志.md",
-    "01-项目/2603-公开课/20260207-备忘-TDesign-项目初始化.md",
-    "未命名.md",
     "attachments/Pasted image 20260312173403.png",
     "attachments/Pasted image 20260312173350.png",
     "attachments/Pasted image 20260312173332.png",
diff --git a/01-项目/2602-健康运动/健康运动-周1-练胸训练计划.md b/01-项目/2602-健康运动/健康运动-周1-练胸训练计划.md
index 8295ace..c2332a6 100644
--- a/01-项目/2602-健康运动/健康运动-周1-练胸训练计划.md
+++ b/01-项目/2602-健康运动/健康运动-周1-练胸训练计划.md
@@ -92,29 +92,29 @@ W' = **单侧 5kg（安全起步）**
 时间：[__2026/03/16______]
 
 时间点：
-- 5:40 出发
+- 5:45 出发
 
 训练容量(项目-组数-重量) 力量8~12次、塑形15~18次
 
 | 项目      | 组 1 | 组 2 | 组 3 | 组 4 |
 | ------- | --- | --- | --- | --- |
-| 卧推12    | 7.5 |     |     |     |
-| 上斜推胸12  | 2.5 |     |     |     |
-| 坐姿夹胸18  | 35  |     |     |     |
-| 龙门架夹胸18 | 5   |     |     |     |
+| 卧推12    | 5   | 7.5 | 7.5 | 7.5 |
+| 上斜推胸12  | 2.5 | 2.5 | 2.5 | 2.5 |
+| 平板卧推12  | 2.5 | 5   | 5   | 5   |
+| 坐姿夹胸18  | 20  | 20  | 20  | 20  |
+| 龙门架夹胸18 |     |     |     |     |
 
 史密斯测试组：[________] kg x [________]
 
 总结经验
 
-1. [________]
-2. [________]
-3. [________]
+1. [__自由卧推可以调节保护杆位置______]
+2. [__自由卧推时放下吸气，这样才能触胸______]
+3. [__自由卧推先空气推两下，找准下落时的手掌位置，进行抓握杆子______]
+4. 
 
 ---
 
-
-
 ---
 
 ### 器材说明
diff --git a/模板文件/模板-练胸日志.md b/模板文件/模板-练胸日志.md
index ddfbd42..e51ba61 100644
--- a/模板文件/模板-练胸日志.md
+++ b/模板文件/模板-练胸日志.md
@@ -10,6 +10,7 @@
 | ------- | --- | --- | --- | --- |
 | 自由卧推12  |     |     |     |     |
 | 上斜推胸12  |     |     |     |     |
+| 平板卧推12  |     |     |     |     |
 | 坐姿夹胸18  |     |     |     |     |
 | 龙门架夹胸18 |     |     |     |     |