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traning #3 back & leg
Ç®¾÷ 6,7,5
½ºÄõÆ® 40g(8), 60(2x7), 70(2x5), 80(2) ÈÞ½Ä 90ÃÊ
µ¥µå¸®ÇÁÆ® 40(10), 60(7), 80(4x5), 90ÃÊ
¹Ùº§º¥Æ®¿À¹ö·Î¿ì 40(20), 50(2x15)
leg press 140(15), 160(15), 180(12)
compound set
leverage machine iso row 40(20), 50(2x18,15)
+
lat pull down 36kg(3x15,10,11)
super set
leg extension 39(20), 45(2x18,15)
seated leg curl 45(20), 52(2x20)
cardio
pass
work out time
73 |