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13 Ȩԡ¹ 2550
 
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13/11/50

ҴդҾҡͧͧء 仹ҹҹ˹͡ ʹդ ٻյͧͻһѪŧҤ ++ ҹͺ觴ҹҹ ͺ硹ͼҹ ͤ 觹ԴҨСѺҷ f-5 ͹ 仡ѧ͡ѧ¡ǷдԧѺҹѹѹ 觹ͨѺ¹Ź͡ѧµйӨ ¡ҹâͺ͡Ҩ 騴 ͨСԧ굷ءѹ㹵͹ ҧѹ͹֧ͧ 繡ͷҹѴѡ
ԨѹմѧҤ
04.30 8 ҷ㹵͹ 4 set/12 + Weight ҵҧ
1.Dumbbell Squat 2 set/15
2.Two-Dumbbell Bent Over Row 2 set/15
3.See Saw Press 2 set/15
4.Dumbbell Floor Press 3 set/15
5.Dumbbell Curl 2 set/15
6.Dumbbell One Arm Triceps Extension 2 set/15
7.Stiff-Legged Dumbbell Deadlift 2 set/15
8.Dumbbell Shrung 1 set/15
9.Standing Dumbbell Upright Row 2 set/15
bycicle crunch 2 set/20 + sit up 15
ѹ
05.15 굵 1 + 1
13.00 + Һ + ҧ + ҧ + ˹
<ҹҹ 3 > ѹ͹ҷҹҹͧ ++
˹ء˹ҹҡ !! ͧ仡ͧҤҷء椹 ͺاѺءѧ㨹Ҥ ؿ


Create Date : 13 Ȩԡ¹ 2550
Last Update : 13 Ȩԡ¹ 2550 19:12:57 . 2 comments
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: katoy ѹ: 13 Ȩԡ¹ 2550 :21:50:47 .  

 
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: cupcake (sweety_pie ) ѹ: 14 Ȩԡ¹ 2550 :8:45:44 .  

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