운동일지 16.01.11~16.01.15

 

 

160111 #엠제이헬스

jumping jack 50reps
full squat 25reps
squat 125reps + one legged knee-up 25reps 4set lying front kick 20reps 4set
abs project 8days
treadmill 20` running

 

 

 

160112 #엠제이헬스

jumping squat 25reps + knee kick lunge 10reps 4set
side lunge front raise 3kg 10reps 4set
bridge 50reps 2set
abs project 9days
treadmill 30'

 

 

 

160113 #엠제이헬스

knee push-up 50reps 2set
bench press, dumbbell flat 12reps 3set 15reps 1set (6kg)
fly ,dumbbell flat 20reps 3set (3kg)
abs project 10days
treadmill 40'

 

 

160114 #엠제이헬스

jumping jack 50reps
dumbbell shoulder press 12reps 4set (6kg)
dumbbell lateral raise 12reps 4set (4kg)
dumbbell lateral raise bent over 12reps 4set (4kg)
one arm dumbbell triceps extension 10reps 3set (3kg)
bench dips 25reps 2set
one arm dumbbell kick back 12reps 2set 15rep
abs project 11days

 

 

160115 #엠제이헬스

barbell good morning 25reps + stiff deadlift 20reps (2.5kg) 4set
lat pull-down 10reps 4set (25kg)
one arm dumbbell row 12reps 3set (9kg)
bench hip extension 12reps 4set
abs project 12days
treadmill 30'