운동일지 16.02.29~16.03.05

160229 #엠제이헬스

full squat 20reps + jump squat 20reps 4sets
wide squat 20reps + side lunge 20reps 4sets
split stiff 20reps 3sets
leg press 20reps 2sets (50kg) 15reps (wide) 15reps (narrow) 2sets (40kg)
crunch 20reps + lying knee up 20reps + bicycle crunch 20reps + side crunch 20reps + side band 20reps (16kg) 2sets + flank 60"
climbing 1h 20m

160301 #엠제이등산🌲🌳

climbing 1h 42m 6.72km

160302 #엠제이헬스

push-up 20reps 15reps 3sets
bench press - plat DB 12reps 4sets (7kg)
fly - plat DB 12reps 4sets (6kg)
cable cross over 10reps 4sets (10kg)
crunch 20reps + lying knee-up 20reps + side crunch 20reps * 3sets
side band 15reps 3sets (15kg)
treadmill 40'

160303 #엠제이헬스

DB shoulder press 8reps 4sets (9kg)
DB front raise - alternate 10reps 4sets (5kg)
DB lateral raise 10reps 4sets (5kg)
DB bent over lateral raise 10reps 4sets (5kg)
crunch 25reps + lying knee up 25reps + bicycle crunch 25reps + side crunch 25reps + side band 20reps (14kg) 2sets
treadmill 40'

160304 #엠제이헬스

BB good morning 25reps 4sets
BB row - bent over 20reps 4sets
one arm DB row 12reps 4sets (9kg)
lat pull-down 12reps 2sets (30kg) 8reps (35kg) 6reps (40kg)
back extension 20reps 4sets

160305 #엠제이헬스

over bead DB triceps extension 15reps 5sets (6kg)
DB kick back 15reps 5sets (4kg)
cable triceps push down reverse grip 20reps (10kg) 15reps 4sets (15kg)
bench dips 15reps 4sets
crunch 100reps lying knee-up 100reps
treadmill 30'