나의 액티핏 리포트 카드 8월 30 2019

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(Edited)

운동시간: 14:40 ~ 17:00
준비운동

  1. 풀업(10kg 중량) 세트당 10개, 5세트
  2. 딥스(10kg 중량) 세트당 10개, 5세트
  3. 스쿼트(빈봉) 세트당 15개, 5세트

본운동(어깨, 이두, 삼두)

  1. 암컬 머신(65kg 2세트->55kg 3세트->50kg 3세트->45kg 2세트->40kg 2세트) 세트당 9개, 12세트
  2. 삼두컬 머신(45kg 2세트->40kg 3세트->35kg 3세트->30kg 2세트->25kg 2세트) 세트당 9개, 12세트
  3. 숄더 프레스 머신(55kg 2세트->50kg 3세트->40kg 2세트->35kg 3세트) 세트당 9개, 10세트
  4. 스미스 머신 숄더 프레스(40kg 2세트->50kg 2세트->40kg 4세트) 세트당 9개, 8세트

마무리 운동(렉 프레스, 루마니안 데드)

  1. 렉 프레스(100kg 5세트) 세트당 15개 5세트
  2. 루마니안 데드(60kg 2세트->100kg 2세트->120kg 2세트->60kg 2세트) 세트당 9개 8세트

※ 한동안은 종목을 줄이고 중량과 반복 횟수를 늘리는 중이다.

내일은 등운동! 가즈아!

5556

오늘 하루 활동

Height
176.2 센티미터

Weight
74.2 킬로그램

Body Fat
%

Waist
센티미터

Thighs
센티미터

Chest
센티미터



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