Warm up
Crunch 50 - Side Crunch 60 - Leg Raise 20 - Cross Crunch 40(No Break Time)
Back Crunch 15 - Plank 15sec 3cycle
Stretching
Fore arm
2 sets of Reverse Curls (Standing) of 15-20 reps
2 sets of Wrist curls of 15 reps
2 sets of Hammer Curls of 15 reps
Superset (Triceps + Biceps)
4 sets of Triceps Pulldown of 15-20 reps + Barbell Curls (Standing) of 10-15 reps
4 sets of Lying Triceps Extension of 10-20 reps + Preacher Curls of 8-12 reps
3 sets of Dumbbell Kickback of 15-20 reps + Concentration Curls of 10-12 reps
3 sets of Overhead Dumbbell extension of 12-17 reps + Cable Hammer Curls of 10-12 reps
Shoulder
3 sets of Overhead press(Kai style) of 8-12 reps
Stretching
Time : 70min
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