A set
2022년 3월 4일 금요일
1시간 13분 / 9,300kg
Squat (Barbell)
Warm-up Set1: 50 kg × 5
Warm-up Set2: 60 kg × 5
Warm-up Set3: 70 kg × 5
Warm-up Set4: 80 kg × 5
Warm-up Set5: 90 kg × 3
Warm-up Set6: 100 kg × 1
Main Set1: 110 kg × 5
Main Set2: 110 kg × 5
Main Set3: 110 kg × 5
Main Set4: 110 kg × 5
Main Set5: 110 kg × 5
Bench Press (Barbell)
Warm-up Set1: 20 kg × 5
Warm-up Set2: 25 kg × 5
Warm-up Set3: 30 kg × 5
Warm-up Set4: 35 kg × 5
Warm-up Set5: 45 kg × 3
Warm-up Set6: 55 kg × 1
Main Set1: 65 kg × 5
Main Set2: 65 kg × 5
Main Set3: 65 kg × 5
Main Set4: 65 kg × 5
Main Set5: 65 kg × 5
Bent Over Row (Barbell)
Warm-up Set1: 20 kg × 5
Warm-up Set2: 25 kg × 5
Warm-up Set3: 30 kg × 5
Warm-up Set4: 35 kg × 5
Warm-up Set5: 45 kg × 3
Warm-up Set6: 55 kg × 1
Main Set1: 65 kg × 5
Main Set2: 65 kg × 5
Main Set3: 65 kg × 5
Main Set4: 65 kg × 5
Main Set5: 65 kg × 5
Chest Dip
Main Set1: +10 kg × 5
Main Set2: +10 kg × 5
Main Set3: +10 kg × 5
Plank
Main Set1: 1:30
Main Set2: 1:30
Main Set3: 1:30
다음부터는 플랭크에 증량 시작. 1분 씩