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30/10/50
04.30 ¡éÍÍÍ¡¡ÓÅѧ¡ÒµÒÁ´éÇ 8 minutes in the morning + Dumbbell Swings 2 Arms 4 set/15 + Dumbbell Swing Descending sets
15
15
12
12
10
10
8
8
6
5
31/10/50
04.30 ¡éÍÍÍ¡¡ÓÅѧ¡ÒµÒÁ´éÇ 8 minutes in the morning 4 set/12 + weight ËÅÒ·èÒ
1.Dumbbell Squat 3 set/15
2.Two-Dumbbell Bent Over Row 3 set/15
3. Dumbbell Shoulder Press 3 set/15
4.See Saw Press 3 set/15
5.Dumbbell Floor Press 3 set/15
6.Dumbbell Curl 3 set/15
7.Dumbbell One Arm Triceps Extension 3 set/15
8.Stiff-Legged Dumbbell Deadlift 3 set/15
9.Dumbbell Shrug 3 set/15
10.Standing Dumbbell Upright Row 3 set/15
11.Dumbbell Side Bend 3 set/15
12.Bicycle Crunch 3 set/15
1/11/50
04.30 ¡éÍÍÍ¡¡ÓÅѧ¡ÒµÒÁ´éÇ 8 minutes in the morning + Dumbbell Swings 2 Arms 4 set/15 + Dumbbell Swing Descending sets
15
15
12
12
10
10
8
8
6
5
àªéÒ : ¹éÒàµéÒËÙé 2 á¡éÇ + ¼Ñ´äÁé¡ÇÒ´áÃÐàµéÒËÙé + ¿Í§àµéÒËÙé·Í´
àÂç¹ : ¼Ñ´äÁé¡ÇÒ´áÃÐàµéÒËÙé + ¹éÒàµéÒËÙé 1 á¡éÇ
2/11/50
04.30 ¡éÍÍÍ¡¡ÓÅѧ¡ÒµÒÁ´éÇ 8 minutes in the morning 4 set/12 + weight ËÅÒ·èÒ
1.Dumbbell Squat 3 set/15
2.Two-Dumbbell Bent Over Row 3 set/15
3. Dumbbell Shoulder Press 3 set/15
4.See Saw Press 3 set/15
5.Dumbbell Floor Press 3 set/15
6.Dumbbell Curl 3 set/15
7.Dumbbell One Arm Triceps Extension 3 set/15
8.Stiff-Legged Dumbbell Deadlift 3 set/15
9.Dumbbell Shrug 3 set/15
10.Standing Dumbbell Upright Row 3 set/15
11.Dumbbell Side Bend 3 set/15
12.Bicycle Crunch 3 set/15
àªéÒ : ¢éÒÇ¡Åéͧ 1/2 ·Ñ¾¾Õ + ¼Ñ´ºÅçͤâ¤ÅÕè + ᡧÊéÁ»ÅÒ´Ø¡<ÍÒËÒÃà˹×Íà¨êÒ> + ¹éÒàµéÒËÙé 1 á¡éÇ
ºèÒ : ä»·Ò¹ swensen's ·Õè siam center ¡Ðà¾×è͹ÊØ´àÅÔ¿ÁÒ¨ÃéÒ Çѹ¹ÕéäÁèä´éä»âçàÃÕ¹ ¡éÍ·Ò¹ yogen = Rise & Shine äÍȤÃÕÁâÂà¡ÔÃìµ»Ñ鹡ÐÅÙ¡¾ÃعÁÕ¡ÅéÍ 2 ªÔé¹´éÇÂÍÒËÃèÍÂẺ 0 % ÍҹРÍÔÍÔ!!
àÂç¹ : ¹éÒàµéÒËÙé 2 á¡éÇ
3/11/50
07.00 ¡éÍÍÍ¡¡ÓÅѧ¡ÒµÒÁ´éÇ 8 minutes in the morning + Dumbbell Swings 2 Arms 4 set/15 + Dumbbell Swing Descending sets
15
15
12
12
10
10
8
8
6
5
àªéÒ : ¹éÒàµéÒËÙé 1 á¡éÇ + ¢éÒÇ¡Åéͧ 1/2 ·Ñ¾¾Õ + ¼Ñ´ºÅçͤâ¤ÅÕè + ᡧÊéÁ»ÅÒ´Ø¡ 2 ªÔé¹
à·Õè§ : ¹éÒàµéÒËÙé 1 á¡éÇ + ⫺ÐàÂç¹ 2-3 ¤Ó
ºèÒ : ºÐËÁÕè¹éÓãÊÅÙ¡ªÔé¹ 5 ÅÙ¡ <·Óàͧ>
àÂç¹ : ÂÒ¤ÙÅÂì 1 ¢Ç´ + á¤Ã¡à¡ÍÃì 1 ªÔé¹
ËÑǤèÓ : ¹éÒàµéÒËÙé 1 á¡éÇ + ¢¹ÁäËÇé¾ÃШѹ 2 ªÔé¹àÅç¡ææ
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Create Date : 03 ¾ÄȨԡÒ¹ 2550		2 comments
Last Update : 3 ¾ÄȨԡÒ¹ 2550 21:18:32 ¹.
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