본문 바로가기

부부4

04.06(토) 운동일지 - 하체하체 am 11:00 Vono squat - 30kg 15 / 35kg 12 / 40kg 10 / 45kg 6 / 45kg 4 leg press - 80kg 15 / 100kg 15 / 110kg 12 / 120kg 10 / 120kg 10 leg extension - 10kg front10 wide 10 / front10 wide10 narrow 10 x 4 빠꾸 squat - 30kg 12 / 35kg 12 / 40kg 10 / 45kg 6 leg press - 80kg 12 / 80kg 10 / 100kg 12 / 110kg 10 / 120kg 4 / 80kg 10 leg extension - 20kg 12 / 25kg 12 / 30kg 12 / 30kg 12 / 35kg 12 2019. 4. 6.
04.03 운동일지 - 등 데이! am 07:00 Vono hip bridge 15 × 3 leg raise 15 × 3 crunch 50 / 40 × 4 빠꾸 - 스트레칭 pm 09:00 Vono Leg Extension (Wide) 15kg 10 x 3 Leg Extension (Front) 15kg 10 x 3 Leg Extension (Narrow) 15kg 10 x 3 Leg Curl 15kg x 3 Back Squat 20kg 12 / 30kg 10 / 35kg 10 / 40kg 10 Squat 30kg 16 / 14 / 12 / 10 Leg Press 80Kg 20 / 18 /18 / 18 / 18 Lunge 20Kg R 12 / L 12 x 3 빠꾸 - 깔짝깔짝 2019. 4. 6.
04.02 운동일지 - 가슴!! am 07:00 빠꾸 chest press - 30kg 20 × 2 let pull down - 20kg 20× 2 cable curl - 15kg 20 barbell curl - 10kg 20 cable triceps press down - 15kg × 2 barbell Deadlift - 30kg 12 × 2 보노 push up - 15/12/10 dumbbell side band - 9kg L 15 R15 10kg L15 R 15 × 2 side lateral raise - 3kg 15 × 3 front lateral raise - 3kg 15 × 3 pm 9:00 Push Up Bench Press Chest Press Vertical Fly 빠꾸 15 x 3 50kg x 8 50kg x 10 5.. 2019. 4. 2.
04.01 운동일지 - Leg Day ! am 07:00 빠꾸, 보노 - 유산소 : 20분 pm 04:30 Push Up Leg Curl Leg Extension Leg Press Kettlebell Wide Squat Running 빠꾸 10 15kg x 13 15kg x 15 15kg x 15 20kg x 12 20kg x 12 15kg x 15 20kg x 15 20kg x 12 20kg x 15 25kg x 15 80kg x 15 100kg x 15 120kg x 12 130kg x 12 140kg x 12 12kg x 12 12kg x 12 12kg x 12 12kg x 12 12kg x 12 40min 6 ~ 10km/h 보노 18 / 12 /10 10kg x 15 10kg x 15 10kg x 15 15kg x 5 15kg x 9 .. 2019. 4. 1.