운동일지 16.04.25~16.04.29

 

160425 #엠제이헬스

full squat 170r 130r 110r 100r
side lunge + back lunge 20r 20r * 4s (no rest)
plank 1' 15"
cycling 40'

 

 

 

160426 #엠제이헬스

jump burpee plank knee side 20r 16r 16r 16r + kick back 20r * 4s
wave push up jump squat 15r 12r 12r 12r 12r + side kick 20r * 5s
side band 100r (10kg)
plank 65"
cycling 40'

 

 

 

160427 #엠제이헬스

DB shoulder press 10r 10r 8r 10r (9kg)
DB front raise - alternate 13r * 5s (5kg)
DB lateral raise 12r * 4s (5kg)
DB bent over lateral raise 12r * 4s (5kg)
sideband 100r (10kg)
plank 1'
cycling 50'

 

 

 

160428 #엠제이헬스

wave push-up 20r 20r 22r 20r 20r
bench press - plat DB 15r * 5s (7kg)
plank 1'
cycling 40'

 

 

160429 #엠제이헬스

BB deadlift 20r * 2s (5kg) 18r 20r (10kg)
DB one arm row 13r * 4s (9kg)
seated cable row 12r * 4s (45kg)
plank 1'
cycling 40'