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7dec8173c4f668f123ef87e1419c706bf65680e0cc2ba3e8a365406ffcaea43a16de6c627d3d0c3d8a76fa06c3ff98d3dc64f8

7c9f8102b5866083239af290309c706f19343cb2be33f85708531eebd1271baca1b71a5a3308dc2a0d9dee3104adb47acc6322

1:40

숄더프레스 5
30 30
45 20
60 15 * 3 

비넥숄프 & 사레레 20
20 30 & 10 12
30 20 & 10 12
40 20 & 10 12
50 20 & 10 12
60 10 & 10 12
40 20 & 10 12 * 5

덤벨컬 & 케이블로프다운 &케이블바디풀 36
10 15 & 30 20 & 30 20
12 15 & 40 15 & 40 15
14 10 & 40 15 & 40 15
16 8 & 50 15 & 50 15
18 7 & 50 15 & 50 15
14 10 & 40 15 & 40 15 * 2
케이블원암컬 & ^ & ^
15 15 & 40 15 & 40 15
10 20 & 40 15 & 40 15 * 4

풀업 & 딥스 & 프레레 15
15 & 10 & 8 15
15 & 10 & 10 12
15 & 10 & 12 10
15 & 10 & 14 10
15 & 10 & 10 12

체스트프레스 & 숄더프레스 8
60 12 & 30 20
70 12 & 40 20
70 20 & 40 12 * 2