헬스11 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. 이전 1 2 다음