deadlift 10sets
bent over row+bent over row on bench press machine 5sets
neutral grip chinning+behind neck lat pull down 5sets
seated row machine 5sets
seated row with lope 5sets

 

military press 5sets
behind neck press+cable real delt 5sets
side lateral raise+bent over lateral raise 5sets

 

barbell curl 5sets
7-7-7 barbell curl 5sets
one arm preacher curl 5sets
cable hammer curl 5sets

 

lying triceps extension 5sets
barbell lying triceps extension+narrow grip bench press 5sets

crunch 5sets

커뮤니티 답변 회원 랭킹 TOP 10

  • 1 김총경 851 pt
  • 2 151 521 pt 1
  • 3 아들이야너 494 pt 1
  • 4 Pizza 470 pt
  • 5 크나큰 430 pt
  • 6 superhotdog 208 pt
  • 7 퍼펙트바디 166 pt
  • 8 낙타오줌 108 pt
  • 9 커팅러 93 pt
  • 10 핸섬가이 44 pt

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