운동일지 16.03.28~16.04.01

 

 

160328 #엠제이헬스

full squat 125r 125r 80r 50r
split lunge 40r 40r 40r 30r
crunch 100r lying knee up 100r
cycling 40'

 

 

160329 #엠제이헬스

wave push-up + jump squat 15r 15r 12r 12r
jump burpee + plank knee side 16r 14r 12r 14r
crunch 200r lying knee up 250r
cycling 40'

 

 

 

160330 #엠제이헬스

wave push-up 12r 12r 10r 12r
bench press - plat DB 12r * 3s (7kg)
fly - machine 12r * 4s (15kg)
cable cross over 12r * 3s (10kg)
crunch 10'
cycling 30'

 

 

 

160331 #엠제이헬스

DB shoulder press 5r (10kg) 8r * 3s (9kg)
DB front raise - alternate 12r * 3s (4kg)
DB lateral raise 12r * 3s (4kg)
DB bent over lateral raise 12r * 3s (4kg)
crunch 8'
cycling 50'

 

 

 

160401 #엠제이헬스

BB(20kg) deadlift 40r 35r 35r 38r
cable row 20r 18r 15r 15r (40kg)
cycling 20'