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URL https://te31.com/rgr/view.php?id=life&no=3866 ¸ð¹ÙÀÏ È­¸é
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 Ã·ºÎÆÄÀÏ #1  

Treadmill 10min

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

ÀÏÁö | 1255¸íÀÌ Àоú¾î¿ä. 3.149.27.29

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