40kg 20rep
60kg 15rep
80kg 10rep
100kg 7rep(5ȸÀÌ»óºÎÅÍ ÇÏÇÁ·Î ¤Ð¤Ð)
110kg 5rep
120kg 5rep
130kg 4rep½ÇÆÐ(3rep±îÁö´Â ÇßÁö¸¸ ´Ù¸®°¡ ÈÄ´Þ·Á ºÎ»ó ´çÇÒ »·¤Ð ÇǺξµ·Á¼ ½Â¸ðÂÊ ¾à°£ µû²û)
80kg 7rep (full squat)
·¹±×ÇÁ·¹½º
150 20rep
180 17rep
250 15rep
280 13rep
310 12rep
·¹±× ÀͽºÅÙ¼Ç
¿ø·¹±× 15kg 10rep 19rep(¿Þ´Ù¸®¿¡ ÈûÀÌ ¾Èµé¾î°¡´õ¶ó±¸¿ä ¤»¤» 10kg·Î ³·Ãç¼ Ãß°¡ÀûÀ¸·Î ÀÚ±Ø Á» ´õ Áá½À´Ï´Ù.)
20 17rep
30 15rep
40 10rep
45 10rep
·¹±× ÄÃ
10 20rep
15 20rep
20 17rep
25 15rep
30 13rep
½ºÆ¼ÇÁ µ¥µå¸®ÇÁÆ®
20 20rep
40 15rep
50 13rep
½º¹Ì½º¸Ó½Å ¼ñ´õÇÁ·¹½º
20 20rep
30 15rep
40 13rep
50 7rep + 40 5rep(»ç½Ç 10ȸ¹Ýº¹ÇÏ·ÁÇßÀ¸³ª ÈûÀ̵þ·Á¼ µå·ÓÀ¸·Î)
½ºÅĵù ¼ñ´õÇÁ·¹½º
20 10rep 3set
´ýº§ ¼ñ´õÇÁ·¹½º(º¥Ä¡µµ¿ò) + »çÀÌµå ·¹ÅÍ·² ·¹ÀÌÁî
18 12rep + 6 15rep 2set
18 10rep - 16 5rep + 6 15rep (ÄÄÆÄ¿îµåÈÄ µå·Ó)
À¯»ê¼Ò
2km 22min
½ºÆ®·¹Äª 5ºÐ
¿îµ¿Áß xtend1½ºÄò + ¹° 600ml / ¹° 1.8L
¿îµ¿ÈÄ ½ÅŸ 1½ºÄò ¹Ý
ÀÏÁö | 1050¸íÀÌ Àоú¾î¿ä. 3.129.249.194