ѹ 14 ¹ 2555
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standing barbell curl 2 ૷ ԧ 4 ૷

૷ 1 5 . 15

૷ 2 10 . 15

૷ 3 20 . 10

૷ 4 25 . 8

૷ 5 30 . 8

૷ 6 30 . 6

aternate dumbell curl


૷ 1 12 . 10

૷ 2 14 . 8

૷ 3 16 . 8

૷ 4 16 . 6

dumbell preacher curl


૷ 1 10 . 10

૷ 2 12 . 8

૷ 3 14 . 6

૷ 4 14 . 6

ѧᢹ

close grip bench press 2 ૷ ԧ 4 ૷


૷ 1 20 . 15

૷ 2 30 . 12

૷ 3 45 . 12

૷ 4 50 . 10

૷ 5 55 . 8

૷ 6 60 . 6

dumbell over head extention


૷ 1 20 . 15

૷ 2 25 . 12

૷ 3 30 . 10

૷ 4 30 . 8

dumbell kick back


૷ 1 10 . 12

૷ 2 12 . 10

૷ 3 14 . 8

૷ 4 14 . 8

ѧǷ 35 ҷ
˹⤵



Create Date : 14 ¹ 2555
Last Update : 14 ¹ 2555 17:05:12 .
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