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17-9-2015 >> 61.8

MNweight  : 61.8 kg


Weight Training MN : 
Back = double lift 10*2 sets + - times each arm
Chest = - times
Biceps = - times
Triceps = - times + 15 times each arm
Shoulder- times
ABS = Finger to Toe Crushes 10 times each leg
ABS = Bicycle Crushes 20 times
ABS = Twist 30*2 sets
ABS = Basic Plank 1 min
ABS = Elbow Plank 30 sec
ABSLeg raised Plank 15 sec each leg
Squats = 30*2 sets
Sumo Squats = - sets
Legs =Lying side led raised 50 each leg
Legs =Lunge 15 each leg

Breakfast :
8.30¹. ¢éÒÇ¢ÒÇ ¤ÃÖ觷Ѿ¾Õ + ä¡è¼Ñ´¾ÃÔ¡ + ᡧÊéÁ»ÅÒ+ä¡èàªÕ§

1

11.30¹. ¡Òá¿ 1 á¡éÇ

Lunch : 
14.00¹. ä¢èµéÁ 2 ¿Í§ + ½ÃÑè§ 1ÅÙ¡

Cardio: 


Dinner :


Weight Training EN
Back = double lift sets + X times each arm
Chest = X times
Biceps = X times
Triceps = X times
ShoulderX times
ABS = Finger to Toe Crushes X times each leg
ABS = Bicycle Crushes X times
ABS = Twist X times
ABS = Basic Plank X mins
ABS = Elbow Plank X times
ABSLeg raised Plank X each leg
Squats = X sets
Sumo Squats = X sets
Legs =Lying side led raised X each leg
Legs =Lunge X each leg

ENweight  :  kg



Create Date : 17 ¡Ñ¹ÂÒ¹ 2558
Last Update : 17 ¡Ñ¹ÂÒ¹ 2558 14:42:17 ¹. 0 comments
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