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04.30 ¡éÍÍÍ¡¡ÓÅѧ¡ÒµÒÁ´éÇ 8 minutes in the morning + weight ËÅÒ·èÒ
1.Dumbbell Squat 3 set/15
2.two-dumbbell bent over row 2 set/15
3.dumbbell shoulder press 3 set/15
4.see saw press 3 set
5.dumbbell floor press 2 set
6.dumbbell curl 3 set
7.dumbbell one arm triceps extension 3 set
8.stiff-legged dumbbell deadlift 3 set
9.dumbbell shrug 3 set
10.stranding dumbbell upright row 3 set
11.dumbbell swing 2 arms 4 set/15
12.dumbbell swing descending sets
-15
-12
- 8
- 6
- 5
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