160307 #엠제이헬스 #엠제이눈바디
squat 250reps 4sets
plie squat jump 25rep 4sets
hanging leg raise 20reps 3sets
treadmill 60'
160308 #엠제이헬스
BB back lunge 50reps 4sets
side kick 25reps 4sets
seated squat 20reps 4sets
hanging leg raise 15reps 3sets
side band 15reps 3sets (16kg)
treadmill 30'
160309 #엠제이헬스
bench push-up 15reps 3sets
bench press - plat DB 15reps 4sets (7kg)
fly - machine 12reps 4sets (15kg)
cable cross over 12reps 3sets (10kg) 7reps (15kg)
crunch 50reps + lying knee-up 50reps + side crunch 25reps + side band 10reps (18kg) *2sets
treadmill 50'
160310 #엠제이헬스
DB shoulder press 8reps 4sets (9kg)
DB front raise - alternate 12reps 4sets (5kg)
DB lateral raise 12reps 4sets (5kg)
DB bent over lateral raise 10reps 4sets (5kg)
knee-up 20reps + crunch 20reps + lying knee up 20reps * 5sets (no rest)
treadmill 50'
160311 #엠제이헬스
BB good morning 25reps 5sets
BB bent over row 2reps + deadlift 15reps 4sets
lat pull-down 10reps 4sets (35kg)
seated cable row 20reps (20kg) 15reps (40kg) 15reps 2sets (45kg)
hanging leg raise 20reps 3sets
treadmill 30'
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