ÄÁº¥¼Å³Î µ¥µå¸®ÇÁÆ® - ³ë½ºÆ®·¦,100kg ºÎÅÍ ¾óÅͱ׸³,¾×»óÃÊÅ© »ç¿ë
40(kg) 15rep
60 12rep
80 10rep
100 5rep
110 5rep
120 3rep
130 3rep
100 7rep
¹Ùº§·Î¿ì
20 20rep
30 17rep
40 13rep
50 10rep
Ƽ¹Ù·Î¿ì ¸Ó½Å - »ý°¢º¸´Ù ºý½É.
³ëÁß·® 20rep
+10 15rep
+15 10rep
+15 10rep
Ç®¾÷ - ¹êµå,½ºÆ®·¦ »ç¿ë
6
5
5
4
3
·§Ç®´Ù¿î
15 20rep
20 17rep
25 13rep
30 10rep
¹é ÀͽºÅÙ¼Ç
15rep 3set
¹Ùº§ÄÃ(¿ÍÀ̵å) + ´ýº§ÄÃ1,3 set
ez ºóºÀ 20rep + 6kg 20rep
+5 ez 12rep + 6kg 15rep
¹Ùº§ÄÃ(³»·Î¿ì) + ÇظÓÄÃ2,4 set
ez ºóºÀ 20rep + 6kg 17rep
+5 ez 8rep + 6kg 15rep
-> compound
ÀÎŬ¶óÀÎ ´ýº§ÄÃ
6kg 20rep
6kg 17rep
10kg 13rep
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Àâ´ã | 761¸íÀÌ Àоú¾î¿ä. 13.58.114.175