운동일지 16.03.14~16.03.19

 

 

160314 #엠제이헬스

full squat 25reps + jumping squat 25reps + moutain climbing 30reps 4sets
plie squat jump 25rep + knee kick 20reps 4sets
crunch 200reps
treadmill 80'

 

 

 

160315 #엠제이헬스

BB back lunge 100r + side kick 20r * 3s
side lunge + cross lunge 25r 25r 50r
crunch + lying knee up + bicycle crunch + side crunch + side band (10kg) 25r 25r 50r
climbing 1h 10m 5km

 

 

 

160316 #엠제이헬스

bench push-up 20r 3s
bench press - plat DB 15r 3s (7kg)
fly - machine 12r 4s(15kg)
cable cross over 10r 2s (15kg) 12r 2s (10kg)
decline bench crunch 25r + lying knee-up 25r 2s
walking 80'

 

 

 

160317 #엠제이헬스

DB shoulder press 7r*4s (9kg)
DB front raise - alternate 15r*4s (5kg)
DB lateral raise 15r*4s (5kg)
straight-arm DB kickback 15r*4s (5kg)
crunch 50r + lying knee up 50r + cross crunch 50r + side band 50r (10kg) * 2s
walking 1h 20m

 

 

 

160318 #엠제이헬스

BB bent over row 2r + deadlift 15r*4s
one arm DB row 13r*4s (9kg)
lat pull-down 12r*2s 10r*2s (35kg)
seated cable row 15r*4s (35kg)
crunch 50r + reverse crunch 50r + side band 50r (10kg) *2s
treadmill 20'

 

 

 

160319 #엠제이헬스

over bead DB triceps extension 15r*4s (5kg)
lying triceps extension 15r*3s (6kg)
DB kick back 15r*3s (5kg)
crunch 100r reverse crunch 100r