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Ҵത Ǩ ⷴҤҷҹ ҡû¢ͧͧբǤ ѹѾ䴫˹
Ѿ¡͹ѧ 2 ѹҤ Шҷҹ仺ҧ
30/10/50
04.30 ͡ѧµ 8 minutes in the morning + Dumbbell Swings 2 Arms 4 set/15 + Dumbbell Swing Descending sets
15
15
12
12
10
10
8
8
6
5
31/10/50
04.30 ͡ѧµ 8 minutes in the morning 4 set/12 + weight ·
1.Dumbbell Squat 3 set/15
2.Two-Dumbbell Bent Over Row 3 set/15
3. Dumbbell Shoulder Press 3 set/15
4.See Saw Press 3 set/15
5.Dumbbell Floor Press 3 set/15
6.Dumbbell Curl 3 set/15
7.Dumbbell One Arm Triceps Extension 3 set/15
8.Stiff-Legged Dumbbell Deadlift 3 set/15
9.Dumbbell Shrug 3 set/15
10.Standing Dumbbell Upright Row 3 set/15
11.Dumbbell Side Bend 3 set/15
12.Bicycle Crunch 3 set/15
1/11/50
04.30 ͡ѧµ 8 minutes in the morning + Dumbbell Swings 2 Arms 4 set/15 + Dumbbell Swing Descending sets
15
15
12
12
10
10
8
8
6
5
: 2 + ѴҴ + ͧʹ
: ѴҴ + 1
2/11/50
04.30 ͡ѧµ 8 minutes in the morning 4 set/12 + weight ·
1.Dumbbell Squat 3 set/15
2.Two-Dumbbell Bent Over Row 3 set/15
3. Dumbbell Shoulder Press 3 set/15
4.See Saw Press 3 set/15
5.Dumbbell Floor Press 3 set/15
6.Dumbbell Curl 3 set/15
7.Dumbbell One Arm Triceps Extension 3 set/15
8.Stiff-Legged Dumbbell Deadlift 3 set/15
9.Dumbbell Shrug 3 set/15
10.Standing Dumbbell Upright Row 3 set/15
11.Dumbbell Side Bend 3 set/15
12.Bicycle Crunch 3 set/15
: ǡͧ 1/2 Ѿ + Ѵͤ + ᡧҴء<˹> + 1
: 价ҹ swensen's siam center ͹شԿҨ ѹç¹ ͷҹ yogen = Rise & Shine Ȥ쵻鹡١عա 2 鹴Ẻ 0 % ҹ !!
: 2
3/11/50
07.00 ͡ѧµ 8 minutes in the morning + Dumbbell Swings 2 Arms 4 set/15 + Dumbbell Swing Descending sets
15
15
12
12
10
10
8
8
6
5
: 1 + ǡͧ 1/2 Ѿ + Ѵͤ + ᡧҴء 2
§ : 1 + ⫺ 2-3
: ١ 5 ١ <ͧ>
: Ҥ 1 Ǵ + á 1
Ǥ : 1 + Шѹ 2
ǧͧ͡ҡ f-5 Ǥ ҴҶҼҹҷԵ仡ͨСѺ f-5 ա ͧҡͧӹԴ˹ + ҡҡԺ֧ͧҹ 觹໧ѹѡ͹ 1 ѹ ͧ͡ѧ
ѹѹͺöҾҧ´ ʹ
ͧ仡ͧҤ ѹչҤ ء椹ҹ ͧͨо令 ء椹仾ҹҤ Դ֧ء椹蹡ҹ ؿ



Create Date : 03 Ȩԡ¹ 2550
Last Update : 3 Ȩԡ¹ 2550 21:18:32 . 2 comments
Counter : 332 Pageviews.

 


: katoy ѹ: 3 Ȩԡ¹ 2550 :22:01:22 .  

 
觡ѧ㨤 繤仹Ф ´Ǥ¡Ѻ Ф


: ѡ駡ͺ ѹ: 3 Ȩԡ¹ 2550 :22:20:51 .  

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