ѹ 24-5-55
ѹ ѧ+ѧᢹ

ѧ

chin up

૷ 1 10
૷ 2 10
૷ 3 8


barbell row

૷ 1 90 ͹ 12

૷ 2 140 ͹ 12

૷ 3 160 ͹ 10

૷ 4 180 ͹ 10

૷ 5 180 ͹ 8

૷ 6 120 ͹ 10

pull down to front

૷ 1 61 . 10

૷ 2 68 . 10

૷ 3 75 . 8

૷ 4 75 . 8 drop set 48 . 10

seated cable row

૷ 1 61 . 12

૷ 2 68 . 10

૷ 3 75 . 10

૷ 4 82 . 8 drop set 48 . 10

pull down to back

૷ 1 48 . 12

૷ 2 55 . 10

૷ 3 61 . 10

ѧᢹ

press down 2 ૷ ԧ 4 ૷

૷ 1 30 ͹ 15
૷ 2 50 ͹ 15
૷ 3 70 ͹ 12
૷ 4 90 ͹ 10
૷ 5 100 ͹ 6
૷ 6 100 ͹ 6 ͧ½״ҡ

close grip bench press

૷ 1 120 ͹ 10

૷ 2 140 ͹ 8

૷ 3 160 ͹ 6

૷ 4 160 ͹ 4

french press

૷ 1 50 ͹ 12

૷ 2 70 ͹ 10

૷ 3 70 ͹ 10

૷ 4 70 ͹ 10

rope press down

૷ 1 90 ͹ 12

૷ 2 100 ͹ 10

૷ 3 110 ͹ 8



Create Date : 24 Ҥ 2555
Last Update : 24 Ҥ 2555 17:26:47 .
Counter : 414 Pageviews.

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