ѹ 5-7-55
ѹ ѧ+ѧᢹ

ѧ

chin up

૷ 1 12

૷ 2 10

૷ 3 8

barbell row

૷ 1 140 ͹ 12

૷ 2 160 ͹ 12

૷ 3 180 ͹ 12

૷ 4 200 ͹ 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 68 . 12

૷ 2 75 . 10

૷ 3 82 . 10

૷ 4 82 . 8 drop set 48 . 10

pull down to back

૷ 1 48 . 15

૷ 2 55 . 12

૷ 3 61 . 10

ѧᢹ

press down 2 ૷ ԧ 4 ૷

૷ 1 30 ͹ 15

૷ 2 50 ͹ 15

૷ 3 70 ͹ 12

૷ 4 90 ͹ 10

૷ 5 100 ͹ 8

૷ 6 100 ͹ 6 drop set 60 ͹ 8

french press

૷ 1 70 ͹ 10

૷ 2 70 ͹ 10

૷ 3 70 ͹ 10

૷ 4 70 ͹ 10

rope press down

૷ 1 80 ͹ 12

૷ 2 80 ͹ 12

૷ 3 80 ͹ 10

close grip bench press

૷ 1 120 ͹ 10

૷ 2 140 ͹ 8

૷ 3 160 ͹ 6

૷ 4 160 ͹ 5



Create Date : 05 áҤ 2555
Last Update : 5 áҤ 2555 20:56:11 .
Counter : 388 Pageviews.

1 comments
  
: Թǧ ѹ: 6 áҤ 2555 :8:33:54 .
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