Deadlift (Barbell)
SETS
WEIGHT & REPS
W
60kg x 5 reps
W
100kg x 2 reps
W
120kg x 2 reps
W
140kg x 1 reps
W
150kg x 1 reps
1
160kg x 1 reps
2
165kg x 1 reps
3
170kg x 1 reps
Best Weight
로우바 스쿼트
poused
SETS
WEIGHT & REPS
W
20kg x 5 reps
W
60kg x 3 reps
W
100kg x 2 reps
1
130kg x 3 reps
2
135kg x 3 reps
Superset
Shoulder Press (Dumbbell)
SETS
WEIGHT & REPS
1
40kg x 15 reps
2
40kg x 15 reps
F
40kg x 8 reps
D
24kg x 15 reps
Superset
Lateral Raise (Dumbbell)
SETS
WEIGHT & REPS
1
10kg x 15 reps
2
10kg x 15 reps
F
10kg x 12 reps
D
10kg x 12 reps
Hip thrust machine bb
SETS
WEIGHT & REPS
1
50kg x 12 reps
2
50kg x 12 reps
3
50kg x 12 reps
Lying Leg Curl (Machine)
SETS
WEIGHT & REPS
1
35kg x 12 reps
2
40kg x 10 reps