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A monochrome grayscale technical illustration of a biomechanically accurate fitness instruction sheet, featuring clean 3D anatomical figures in a scientific diagram aesthetic, minimalist and precise without artistic exaggeration.

Layout: 2x4 grid layout with 8 equally sized, perfectly aligned panels separated by thin black borders, numbered 1 through 8.

Subject: A consistent, gender-neutral athletic human figure with proportional anatomy appearing in every cell.

Training sequence: [Dumbbell training] showing key positions:
1. Dumbbell Curl (starting position)
2. Dumbbell Curl (top contraction)
3. Shoulder Press (start at shoulder height)
4. Shoulder Press (overhead lockout)
5. Lateral Raise (arms down)
6. Lateral Raise (arms to shoulder height)
7. Dumbbell Squat (standing start)
8. Squat (bottom position)

Panel Details:
- Top-left corner: Bold panel number and movement name in Chinese.
- Center: Full-body figure showing precise joint alignment, neutral spine, correct elbow and knee positioning, and realistic weight distribution.
- Overlay: Subtle directional arrows indicating motion paths (upward, downward, arc).
- Bottom-left corner: Brief 2–3 line technical posture cues.

Lighting and Style: Highly detailed grayscale shading, soft studio lighting, delicate drop shadows, clean technical line art, medical sports science diagram style.

Background: Pure solid white background. No color, no environmental setting, no blur, no extraneous graphic elements.

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