0bee8103b2f41bf2239b86e14e9c706fc0dd3109ab18adbc5c1a131a847b0a30d3f84b242f823ccea041627753e23c2145047846

7de58277b7801df6239b84e1459c701b7972cc84cd9b56910d4ece35e6f41f65dfc4661464059f7478ee3b05673d6eedc84731

799b8972c3806cf523e6f3e4439c7018497c1dc5ce16aa4f31d8cd55b66187d5aa4aaa997b9a18ecccb0ab5dc77d74dd27df2d

0c9b897ec1806c82239980e0349c70697728767aa5c0823dde5c0b39e4d8d7e63673aad8b24246fea31d063fce2a6c7be8d4e971

1:50

롱풀 24
40 20/20/15
50 20/15/10
60 15/10/10
70 15/10/10 * 2
50 20/15/10 * 2
60 15/15/15

랫풀다운 30
40 15/10/5
50 12/8/6
40 15/10/6 *2
40 15/10/10
40 20/10/6
50 15/10/10
60 8/8/6
40 20/15/10
40 15/12/12

풀업 & 딥스 20
15 & 15 * 10

로우 10
40 20
60 30 * 2
원암로우
40 12
50 12 & 12
50 12 * 2
40 15* 2

랫풀다운&암풀다운 6
55 12 & 40 12 * 3

레그익스텐션
30 20
40 20
50 20 * 2
60 20
70 20 * 2

복근&풀업 6
40 & 15
60 & 10
50 & 10