운동일지 16.04.18~16.04.23

 

160418 #엠제이헬스

full squat 150r 150r 125r 125r
split lunge 25r 25r 30r 30r
side band 100r
plank 1'
cycling 40'

 

 

 

160419 #엠제이헬스

push up + jump squat 15r 12r 12r 13r
plank 1'
cycling 60'

 

 

 

160420 #엠제이헬스

wave push-up 25r 21r 22r 20r
bench press - plat DB 12r * 4s (7kg)
cable cross over 10r (15kg) 15r * 3s (10kg)
plank 1'
cycling 60'

 

 

 

160421 #엠제이헬스

DB shoulder press 8r * 3s (9kg)
DB front raise - alternate 12r * 3s (5kg)
DB lateral raise 12r * 3s (5kg)
DB bent over lateral raise 12r * 3s (5kg)
sideband 100r (10kg)
plank 1'
cycling 50'

 

 

 

160422 #엠제이헬스

BB deadlift 100r * 3s
DB one arm row 12r * 4s (9kg)
lat pull down 10r * 3s (35kg)
seated cable row 15r (40kg) 12r * 3s (45kg)
plank 1'
cycling 40'

 

 

160423 #엠제이헬스

over head DB triceps extension 15r * 4s (7kg)
DB kick back 20r * 4s (4kg)
cable triceps push down 15r * 3s (15kg)
bench dips 20r * 5s
plank 1'
cycling 40'