3.31 workout routine

pull up
row
seated row
lat pull down
t- bar row

3.30

어깨
밀프
사레레 프레레
덤프
복근 크런치 3셋

3.29 workout routine

찌찌데이
incline
bench 90
dips 16
straight bar bell curl 2키로 각각끼고 수행 자극좋았음 손목이 아플수 있음

3.28

수컷 60 60 90 100 100 100 100 60
레그 익스텐션 30 30 30 30 30
이지바벨컬 15 15
콘센트레이트 바벨컬 10 15 15 15
렉프 110 110

3.27 work

인클 60 80 80 80 80 80 60
플랫벤치 80 90 90 80 80 80
후라이 + 다이아푸샵 11 11 11
딥스.12 13 14 12
이지바벨컬 15 15 15 스트레이트바벨컬 15

3.25 Workout routine

Chest day

Incline bench press 60 80 80 80 80 80 60

Plat bench press 80 90 90 80 80 80

Fly + Diamond push up 11 11 11

Dips 12 13 14 12

Ez-barbell curl 15 15 15

Straight barbell curl 15


-Yoon's kitchen

3.24 workout routine

After Drink. Workout routine

Dumbbell press - for deltoid - 15 20 20 20 23 23 23 23

Cattle bell swing press 18 18 18

Dips 1 sets

Cycle

and go to restroom

3.23 workout routine BACK EXERcise

----------------Kg-----------10 reputation.

LAt pull down 50 60 60 65 65 55

Bent over barbell row 50 50 60 60 60 50

SEated row machine 50 50 50 55 45 45

one arm dumbbell row 23 23 23 23 23

Dumbbell pull over 15

3.22 workout routine

풀업 24 11 10 10 10 10
렉 익스텐션 각자발 15 15 15
수컷 60 100 100 100 100 100 60
프론트 수컷 60ㅠ60 60
렉프 90 130 130 130 130
퓰업 12 10 10

3.21 short workout routine

가슴운동 인클라인 벤치 푸레쮸
60 80 80 70 70 70
벤치 덤벨 프레스 2020 2525 25 25 25 25 25 25

3.20 workout

어깨 이두
Shoulder press machine 40 45 45 45 45
Bumbbell press 14 20 20 20 20 25 25 25
Side lethral raise 7 7 7 7
Dips 15 17 15 17 15
Crunch 3sets

3.19 workout

로우 50 60 65 65 65 65 65 50 50
데드90 130 130 90 90
랫풀다운  50  60 55  55  60
원암덤벨로우 17.5 17.5 25 25 25

3.17 workout

Before examination work out!!!!!
Pull up 15 11 10 10 10
Incline bench 60 80 90 80 80 60
Bench press 60 80 95 90 80 80 60
Dips 15

3.16 workoutroutine

Incline bench press
60 80 80 90 80 60 60
Squat 60 90 90 90 90 100 100
Leg press 120 120 120
777 curl 15x3sets
Barbell curl 15 1sets

3.15 workout routine

Back
Pull up 23 10 10 8 9
Barbell row 50 60 60 60 60 60
Lat pull down 50 55 60
Seated row 50 55 55 55 55 30
One arm dumbbell row 20 23 23 23 23
Crunch 1sets

3.13 workout routine

Incline bench press 40x30 80 80 80 80 80
Pull up 16 10 10
Bench press 70 80 90 90 80 40
Dips 14 14 14 14
Squat 60 80 100 80 80

3.12 rest day

Yeahhh

3.11 workout routine

Back day
Pull up 10
Lat pull down 40 55 60 60 60 50
Bent over barbell row 50 60 60 60 60 60
Seated row 50 50 55 60 55 40302010
One arm dumbbell row 20 23 23 23 23
Pull up 7
Under grip pull up 3
Pull up 5

3.10 workout routine

Shoulder deltoid day
Pull up 15  10 10 10
Millitary press 50 60 60 60 60
Shoulder dumbbell press 20 20 14 14 25 15
Side front back letharal laise 5 7 7 7
Abs cruch 3sets
Pull up 10

3.9 workout routine

닥치고 운동 ㄱㄱ
Chest day
Incline bench press 40x30 80 80 80 80 80 80
Bench press 80 90 90 90 80 80 60
Dips 16 14 15 15
Legs routine
Squat 60 80 100 100 100 100

3.8 workout routine

오늘 몸보고 느낀점
근손실 개소리 집어치우고 운동해야겠다
등운동 back day
Lat pull down 45 55 65 65 65 65
Bent over barbell row 50 50 50 60 60 50
Seated row machine 50 55 55 55 55 3020
One arm dumbbell row (each) 20 25 25 25 20 20
Pull up 3
Biceps curl 15 15 15 10
Dumbell curl 5 7

3.7 rest day routine

Rest day
Cycle 7min
 Dead lifts (althernative grip) 50 90 90 90
Pull up (bb style) 10 9 10 12

3.6 workout routine

찌찌데이 chest day
Incline bench press 40 80 80 85 85 80
Plat bench press 60 80 90 90 80 80
Dips 15 11 10 10
Squat 60 80 80 90 80

3.5 workout routine

그냥 어깨 날 shoulder deltoid day - kg
Millitary press 20 50 60 60 70 70
Dumbell press (each) 10 15 17.5 17.5 17.5 25 25 25
Side, back letheral laise 5 6 6 7 7
Elbow sit up 20 20 20

3.4 workout routine

하드웤 3일차
풀업 22 12 11 11 10
벤트오버 바벨 로우 50 50 50 60 60 60
시티드 로우 50 50 50 50 50 50
원암덤벨로우 18 20 23 23 23 23
풀업 10 7 7
이지바벨컬 777셋 10 15 15 15
덤벨컬 7 10

3.3 workoutroutine

하드웤2일차
인클 60 80 80 80 80 80 60
벤치 80 90 80 80
딥스 13 11 14 13
숄더덤프 15 15 18 18 20
레그프레스 80 120 120 120
수컷 60 80 90 90 90