Crunch 50
Side crunch 1x20
Leg raise 20
Cross crunch 1x20
Back crunch 20
Hamstrings,quad stretch
Leg extension 25~55(kg) 3(set)x12(reps)
Leg press calf raise 2x12
Seated leg curl 30~50 2x12
Warmup
leg stretching 1min
Squat 1x20 Front squat 1x10
Squat 40~100 4x5~12
Front Squat 40~60 2x10~12
Narrow Leg press 180~290 3x12~20
Superset
Jefferson squat + inner thigh 3x20/30
Leg curl 30~55 2x10-12
Stiff leg deadlift 40~60 2x12
Stretching
잡담 | 835명이 읽었어요. 3.140.252.124
