하루에 유산소 운동을 20분씩 3번 쪼개서 했는데
(난 이미 유산소 운동에서 나가리됐을듯)
그 사이에 한 데일리 근력운동


Day 1 — 월요일 가슴운동
Bench press — 5 sets, 6-10 reps
Incline bench press — 6 sets, 6-10 reps
Cable crossovers — 6 sets, 10-12 reps
Dips — 5 sets, till failure
Dumbbell pullovers — 5 sets, 10-12 reps

Day 2 — 화요일 등운동
Seated row pulls — 6 sets, 6-10 reps
Straight leg deadlifts — 6 sets, 15 reps
Wide grip chin-ups — 6, till failure
T-Bar rows — 5 sets, 6-10 reps

Day 3 — 수요일 다리&종아리 운동
Squats — 6 sets, 8-12 reps
Leg press — 6 sets, 8-12 reps
Leg extensions — 6 sets, 12-15 reps
Barbell lunges — 5 sets, 15 reps
Standing calf raises — 10 sets, 10 reps
Seated calf raises — 8 sets, 15 reps

Day 4 — 목요일 이두&삼두박근&팔운동
Barbell curls — 6 sets, 8-10 reps
Seated dumbbell curls — 6 sets, 8-10 reps
Concentration curls — 6 sets, 8-10
Close grip bench press — 6 sets, 8-10 reps
Tricep push downs — 6 sets, 8-10 reps
One-arm dumbbell tricep extension — 6 sets, 8-10 reps
Barbell bench press — 6 sets, 8-10 reps
Wrist curls — 4 sets, 10 reps
Reverse barbell curls — 4 sets, 10 reps
Wrist Roller — 4 sets, failure

Day 5 — 금요일 어깨&복근 운동
Seated barbell press — 6 sets, 8-12 reps
Lateral raises — 6 sets, 8-12 reps
Bent over lateral raises — 6 sets, 8-12 reps
Cable lateral raises — 6 sets, 12-15 reps
Ab exercises — sit ups and leg raises for 30-40 minutes


이렇게 해서 핫대디가 완성...☆

엘.렌쇼 나와서는 운동 그렇게 안해욧...^^했는데ㅋㅋㅋ
존나 열심히했음

+그리고 파클이나 트로이때랑 다르게 퓨리때처럼 몸 만들었다고 함