FitNotes Workout - 월요일 3rd 4월 2017
** 아침 공복 실내자전거 **
- 1:40:00
** 프론트 레이즈 (케이블, 로프) **
- 20.0 kgs x 25 reps
- 20.0 kgs x 25 reps
- 25.0 kgs x 20 reps
- 25.0 kgs x 20 reps
- 30.0 kgs x 15 reps
- 30.0 kgs x 15 reps
** 사이드 레터널 레이즈 (케이블 투 암) **
- 5.0 kgs x 50 reps
- 5.0 kgs x 50 reps
- 5.0 kgs x 50 reps
- 5.0 kgs x 50 reps
- 5.0 kgs x 50 reps
- 5.0 kgs x 50 reps
** 케이블 리버스 플라이 (인클라인 벤치) **
- 5.0 kgs x 50 reps
- 10.0 kgs x 40 reps
- 15.0 kgs x 35 reps
- 20.0 kgs x 30 reps
- 25.0 kgs x 15 reps
- 25.0 kgs x 15 reps
- 20.0 kgs x 21 reps
- 20.0 kgs x 20 reps
- 20.0 kgs x 20 reps
- 20.0 kgs x 20 reps
- 20.0 kgs x 20 reps
- 15.0 kgs x 35 reps
** 스미스머신 숄더프레스 (인클라인 벤치) **
- 50 reps
- 30.0 kgs x 40 reps
- 50.0 kgs x 25 reps
- 60.0 kgs x 20 reps
- 70.0 kgs x 10 reps
- 60.0 kgs x 20 reps
- 50.0 kgs x 20 reps
- 50.0 kgs x 20 reps
- 50.0 kgs x 20 reps
- 50.0 kgs x 20 reps
- 30.0 kgs x 60 reps
- 30.0 kgs x 50 reps
- 30.0 kgs x 50 reps
- 30.0 kgs x 43 reps
- 30.0 kgs x 40 reps
** 비하인드 넥 숄더프레스 (스미스머신) **
- 30.0 kgs x 30 reps
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps
- 40.0 kgs x 16 reps
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps
- 30.0 kgs x 30 reps
- 30.0 kgs x 25 reps
- 30.0 kgs x 25 reps
- 30.0 kgs x 26 reps
- 30.0 kgs x 25 reps
- 30.0 kgs x 26 reps
- 30.0 kgs x 25 reps
- 30.0 kgs x 25 reps
- 30.0 kgs x 26 reps
- 30.0 kgs x 25 reps
- 30.0 kgs x 25 reps
- 30.0 kgs x 25 reps
- 30.0 kgs x 24 reps
- 30.0 kgs x 24 reps
- 30.0 kgs x 25 reps
- 30.0 kgs x 30 reps
- 30.0 kgs x 25 reps
- 30.0 kgs x 24 reps
- 30.0 kgs x 20 reps
- 30.0 kgs x 21 reps
- 30.0 kgs x 20 reps
** 사이드 레터널 레이즈 (벤치에 가슴 대고) **
- 13.0 kgs x 30 reps
- 15.0 kgs x 25 reps
- 15.0 kgs x 25 reps
- 15.0 kgs x 25 reps
- 15.0 kgs x 25 reps
- 15.0 kgs x 25 reps
- 15.0 kgs x 25 reps
- 15.0 kgs x 25 reps
- 15.0 kgs x 25 reps
- 15.0 kgs x 25 reps
- 15.0 kgs x 25 reps
- 6.0 kgs x 30 reps
- 6.0 kgs x 40 reps
- 6.0 kgs x 50 reps
- 6.0 kgs x 50 reps
- 6.0 kgs x 50 reps
- 6.0 kgs x 50 reps
- 6.0 kgs x 50 reps
- 6.0 kgs x 50 reps
- 6.0 kgs x 50 reps
- 6.0 kgs x 50 reps
- 6.0 kgs x 50 reps
- 6.0 kgs x 50 reps
- 6.0 kgs x 50 reps
- 6.0 kgs x 50 reps
- 6.0 kgs x 50 reps
- 6.0 kgs x 50 reps
- 6.0 kgs x 50 reps
- 6.0 kgs x 50 reps
- 6.0 kgs x 50 reps
** 사이드 레터널 레이즈 (인클라인 벤치) **
- 13.0 kgs x 20 reps
- 13.0 kgs x 20 reps
- 13.0 kgs x 20 reps
- 13.0 kgs x 20 reps
- 15.0 kgs x 20 reps
- 15.0 kgs x 25 reps
- 15.0 kgs x 25 reps
- 15.0 kgs x 25 reps
- 15.0 kgs x 25 reps
- 17.0 kgs x 20 reps
- 17.0 kgs x 20 reps
- 17.0 kgs x 20 reps
- 17.0 kgs x 20 reps
- 17.0 kgs x 20 reps
- 20.0 kgs x 15 reps
- 20.0 kgs x 16 reps
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 reps
- 6.0 kgs x 40 reps
- 6.0 kgs x 40 reps
- 6.0 kgs x 50 reps
- 6.0 kgs x 50 reps
- 6.0 kgs x 50 reps
- 6.0 kgs x 40 reps
- 6.0 kgs x 40 reps
- 6.0 kgs x 45 reps
- 6.0 kgs x 45 reps
- 6.0 kgs x 40 reps
** 리어 레터널 레이즈 (인클라인 벤치) **
- 25.0 kgs x 20 reps
- 25.0 kgs x 20 reps
- 25.0 kgs x 20 reps
- 25.0 kgs x 20 reps
- 25.0 kgs x 20 reps
- 25.0 kgs x 20 reps
- 25.0 kgs x 20 reps
- 25.0 kgs x 20 reps
- 25.0 kgs x 20 reps
- 25.0 kgs x 20 reps
- 20.0 kgs x 20 reps
- 20.0 kgs x 16 reps
- 20.0 kgs x 20 reps
- 20.0 kgs x 20 reps
- 20.0 kgs x 20 reps
- 20.0 kgs x 20 reps
- 20.0 kgs x 20 reps
- 20.0 kgs x 20 reps
- 20.0 kgs x 20 reps
- 20.0 kgs x 20 reps
- 6.0 kgs x 40 reps
- 6.0 kgs x 50 reps
- 6.0 kgs x 50 reps
- 6.0 kgs x 50 reps
- 6.0 kgs x 50 reps
- 6.0 kgs x 50 reps
- 6.0 kgs x 50 reps
- 6.0 kgs x 60 reps
- 6.0 kgs x 50 reps
- 6.0 kgs x 50 reps
** 업라이트 로우 (이지바) **
- 25.0 kgs x 30 reps
- 25.0 kgs x 30 reps
- 25.0 kgs x 30 reps
- 25.0 kgs x 30 reps
- 25.0 kgs x 30 reps
- 25.0 kgs x 30 reps
- 25.0 kgs x 30 reps
- 25.0 kgs x 30 reps
- 25.0 kgs x 30 reps
- 25.0 kgs x 30 reps
- 25.0 kgs x 30 reps
- 25.0 kgs x 30 reps
- 25.0 kgs x 30 reps
- 25.0 kgs x 30 reps
- 25.0 kgs x 40 reps
- 35.0 kgs x 20 reps
- 35.0 kgs x 20 reps
- 35.0 kgs x 15 reps
- 35.0 kgs x 15 reps
- 35.0 kgs x 15 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 11 reps
- 15.0 kgs x 50 reps
- 15.0 kgs x 40 reps
- 15.0 kgs x 40 reps
- 15.0 kgs x 40 reps
- 15.0 kgs x 20 reps
- 15.0 kgs x 20 reps
- 10.0 kgs x 30 reps
- 10.0 kgs x 20 reps
- 10.0 kgs x 30 reps
- 10.0 kgs x 30 reps
- 10.0 kgs x 25 reps
** 케이블 리버스 플라이 (스탠딩) **
- 5.0 kgs x 30 reps
- 5.0 kgs x 30 reps
- 10.0 kgs x 20 reps
- 10.0 kgs x 20 reps
- 5.0 kgs x 40 reps
** 굿나잇 실내자전거 **
- 30:00
오늘은 너무 많은 운동을 했습니다...
자제를 해야하는데...
더 열심히 해야한다는 생각에 그만...ㅠㅠ
