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¿Ã¸²ÇȹÙ(20kg) 15rep
25kg 12rep
30kg 10rep
35kg 10rep
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20kg 15rep
30kg 10rep
40kg 10rep
40kg 8rep
50kg 6rep + 40 5rep (Drop)
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16kg 15rep
22kg 10rep
30kg 5rep + 22rep 3rep (Drop)
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10kg 15rep 3set
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6kg 15rep 2set
¼ñ´õÇÁ·¹½º(½º¹Ì½º¸Ó½Å)ºóºÀ 10rep + »ç·¹·¹ 15rep ¿øÆÇ 10kg 7rep + »ç·¹·¹ 15rep 2set(Compound)
´ýº§ ¼ñ´õÇÁ·¹½º 12kg 10rep + ÇÁ·ÐÆ® ·¹ÀÌÁî 6kg 15rep 3set(Compound)
º¥Æ®¿À¹ö·¹ÅÍ·² ·¹ÀÌÁî 6kg 15rep 3set
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30kg 15rep
34kg 15rep
36kg 15rep
·±´× 1.25km(13ºÐ 30ÃÊ)
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