ѹ 3-6-55
ѹ ѧ+ѧᢹ

ѧ

chin up

૷ 1 12
૷ 2 10
૷ 3 8
蹷ҹŴҡѧdzա

barbell row

૷ 1 90 ͹ 12

૷ 2 140 ͹ 12

૷ 3 160 ͹ 10

૷ 4 180 ͹ 10

૷ 5 180 ͹ 8

૷ 6 120 ͹ 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 61 . 12

૷ 2 68 . 10

૷ 3 75 . 10

૷ 4 82 . 8 drop set 48 . 10

pull down to back

૷ 1 48 . 12

૷ 2 55 . 12

૷ 3 61 . 10

ѧᢹ

press down 2 ૷ ԧ 4 ૷

૷ 1 60 ͹ 15 *2 ͡
૷ 2 90 ͹ 15
૷ 3 120 ͹ 12
૷ 4 150 ͹ 12
૷ 5 160 ͹ 10
૷ 6 170 ͹ 7 drop set 100 ͹ 6 70 ͹ 8

french press

૷ 1 70 ͹ 10

૷ 2 70 ͹ 10

૷ 3 70 ͹ 10

close grip bench press

૷ 1 120 ͹ 10

૷ 2 140 ͹ 7

૷ 3 160 ͹ 5

૷ 4 160 ͹ 4 drop set 110 ͹ 6

ѹҷҹѧ french press ֡ѧᢹԧ

rope press down

૷ 1 100 ͹ 10

૷ 2 110 ͹ 8

૷ 3 110 ͹ 8



Create Date : 03 Զع¹ 2555
Last Update : 3 Զع¹ 2555 15:56:47 .
Counter : 630 Pageviews.

2 comments
  
觡ѧ 繵ҧ͡ѧ¨ԧ
: ¨ѧ (nuanapa ) ѹ: 3 Զع¹ 2555 :16:51:45 .
  
ͺسѺس 蹡ѹФѺ
: yutakasung ѹ: 3 Զع¹ 2555 :20:25:34 .
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