ѹ 13-6-55
ѹ ѧ+ѧᢹ

ѧ

chin up

૷ 1 12

૷ 2 10

૷ 3 8

barbell row

૷ 1 140 ͹ 12

૷ 2 160 ͹ 12

૷ 3 180 ͹ 10

૷ 4 180 ͹ 8

૷ 5 120 ͹ 10

pull down to front

૷ 1 61 . 12

૷ 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 . 12

૷ 3 61 . 10

ѧᢹ

press down 2 ૷ ԧ 4 ૷

૷ 1 90 ͹ 15

૷ 2 120 ͹ 15

૷ 3 150 ͹ 12

૷ 4 170 ͹ 10

૷ 5 180 ͹ 10

૷ 6 180 ͹ 8 drop set 100 ͹ 8

close grip bench press

૷ 1 120 ͹ 10

૷ 2 140 ͹ 8

૷ 3 160 ͹ 6

૷ 4 160 ͹ 5

french press

૷ 1 60 ͹ 12

૷ 2 60 ͹ 12

૷ 3 60 ͹ 10


rope press down

૷ 1 90 ͹ 12

૷ 2 90 ͹ 10

૷ 3 90 ͹ 8



Create Date : 13 Զع¹ 2555
Last Update : 13 Զع¹ 2555 15:58:51 .
Counter : 524 Pageviews.

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ҷӤѡ ѴС¤ ͧ觨ѧ êйФ
: ͹֧_ª ѹ: 13 Զع¹ 2555 :18:40:57 .
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yutakasung
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13 Զع¹ 2555