*Lats
Abs Warmup
Crunch 50
Side crunch 1x20
Leg raise 20
cross crunch 1x20
Back crunch 20
Wide Lat Pulldown 3(set)x10-12(reps)
Reverse Lat Pulldown 2x10-12
Parallel Lat Pulldown 2x10-12
Weight: 25~50kg
T-bar row 3x8-12(Last set drop)
Weight: 10~30
Bentover barbell row 2x10-12
Weight: 40~60
Cable rope pullover 2x10-12
Weight: 15~30
Wide grip cable seated row 3x10-12
Weight: 30~75
One arm dumbbell row 2x10-12
Weight: 14~24
Under grip barbell row 2x10
Weight: 40~60
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Abs Warmup
Crunch 50
Side crunch 1x20
Leg raise 20
cross crunch 1x20
Back crunch 20
*posterior deltoid
Cable reverse fly 3x12
Deltoid fly machine 3x12
Bentover lateral raise + Bentover rear delt row 3 x10
*lower back
Conventional deadlift 4x5-12
Good moring 2x10
Hyper back extension 3x20
Treadmill
Stretching
잡담 | 1040명이 읽었어요. 3.15.12.34
