ѹ 10-5-55
ѹ ѧ+ѧᢹ

ѧ

ѹա1

chin up

૷ 1 12
૷ 2 10
૷ 3 10

barbell row

૷ 1 70 ͹ 15

૷ 1 90 ͹ 12

૷ 2 140 ͹ 12

૷ 3 160 ͹ 10

૷ 4 180 ͹ 8

૷ 5 180 ͹ 7 drop set 120 ͹ 10

pull down to front

૷ 1 61 . 10

૷ 2 68 . 10

૷ 3 75 . 8

૷ 4 75 . 8

seated cable row

૷ 1 61 . 12

૷ 2 68 . 10

૷ 3 75 . 8

૷ 4 75 . 8

pull down to back

૷ 1 48 . 12

૷ 2 55 . 10

૷ 3 61 . 10

ѧᢹ

press down 2 ૷ ԧ 4 ૷

૷ 1 30 ͹ 15
૷ 2 50 ͹ 15
૷ 3 70 ͹ 12
૷ 4 90 ͹ 12
૷ 5 100 ͹ 8
૷ 6 100 ͹ 5

close grip bench press

૷ 1 120 ͹ 10

૷ 2 140 ͹ 8

૷ 3 160 ͹ 6

૷ 4 160 ͹ 4

french press

૷ 1 50 ͹ 12

૷ 2 60 ͹ 10

૷ 3 70 ͹ 10

૷ 4 70 ͹ 8

rope press down

૷ 1 40 ͹ 12

૷ 2 60 ͹ 12

૷ 3 80 ͹ 10

ѹ蹨ç............ 㨴.....

Ѿഷٻش ººѺ͹ 3 Ѻ



Create Date : 10 Ҥ 2555
Last Update : 10 Ҥ 2555 16:32:22 .
Counter : 412 Pageviews.

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