Bp 90 9 〜 6 nbp 72.5 5 -7 cf 68 10 -6 ucco 11.25 12 2 lcco 1125 12 13.25 12 sdsp 26 10 sasp 16 12 2 bc 20 12 25 10 ltext 30 12 32.5 6 sr 3 17

Sq 75 10 2 sldl 80 10 2 lext 68 12 2 lc 68 13 2 cp 125 13 135 13 2 sscr one leg 40 20 3 cable rear raise 3.75 15 6.25 12 3.75 15 cable face pull 8.75 12 2 --15

Chining 0 10 2 bol 70 12 2 dsl 24 13 24 12 dsurag 30 15 - 13 cp 155 15 3

s 22:53 f bp 90 8 - 5 nbp 75 3 70 8 -7 Pf 68 10 61 10 sdsp 24 13 asp 14 13 2 cp 105 15 125 20 scp 70 20 3

sq 70 10 2 stdl 70 12 2 lext 61 12 2 lc 61 15 cp 75 20 95 25 105 20 scp 70 prate 25 3

chining 5 8 bol 60 12 70 10 tsdl 120 5 140 5 150 1 back ext red 12 2 no 5 stdshurag 32 15 --12 bicep 20 15 Ibc 12 12 2 spider 7 max 18-21

Bp 90 6 --5 Nbp 72.5 8 --5 cable chest fly 13.25 12 l text 30 12 2 ohltext 25 12 2 back pusu up 10 15 20 12 L rr 3 20 --15 --12

bp 90 9 90 7 fly 68 12 68 10 nbp 72.5 9 75 8 ltext 30 12 2 lohext 20 15 25 12 back push up 0 20 2

high pull 80 5 3 chining plyo 8 sideraise 5 20 3 bicep 20 15 2 and drag ''15 hiit 3min

bp 97.5 4 92.5 5 Fly 75 11 68

Bp 97.5 3 90 5 fly pin 54 12 2 idf 16 12 2 dsp 28 7 28 9 sasp 18 13 '' 12 nbp 60 8 70 9 ezltext 27.5 30 9 ohez tip hip up 25 12 20 15 Sbbicep 20 18 20 12 2 plus drag curl 8

Bp 100 3 100 2 fly 61 12 68 10 cp 30 12 50 12 sdp 26 12 26 10 sasp

Chining 5 9 5 8 bol 70 12 80 12 dtol 22 12 24 12 stdsurag 32 15 34 12 bicepcurl 25 8 2 incline hammer 10 12 2 spider 7 15 8

bp 95 7 95 6 chest fly 75 9 75 6 68 3 idp 30 10 2 sdsp 26 11 '' 11 siasp 16 12 sw 10 nbp 60 8 ezltext 25 15 27.5 9 ezlhext 20 12 ltkb 3 15 2 bc 20 15 25 10 idc 10 12 2 7 15 2

Sq 85 9 "" 7 sldl 75 12 80 12 plyometric cining 0 6 ''6 lext 75 12 '' 15 lc 75 12 2 cp 135 13 3

Chining 7.5 8 5 7 bol 60 15 2 sl 54 12 2 stdsurag 28 15 30 12 2 tsdl 120 10 2 back ext red tube 15 :: 12 side raise 4 20 3 bicep curl 20 12 incline curl 14 7 12 7

Chining 7.5 8 bl 70 12 2 se dtl 24 12 20 12 seated l 54 12 6112 dssurag 30 15 2 mrr 33 15 2 cfp 3 15 2 stbc 25 12 27.5 Ic 14 9 12 10 sc 7 15 8 15 hammer curl 16 12 12 12 2 Bike hiit 3min 15km/1

Bp 92.5 10 92.5 7 fly 75 10 75 8 cable paper fly 11 12 2 dsp 28 10 2 fuck asp 16 15 side raise many cable pd 26 15 28 8 octet 16 12 11 stbiceps

St 05:50 fi Sq 85 10 85 8 stld 75 12 let 75 15 2 lc 68 12 2 lp 115 23 115 20 115 15 cable face pull 3 12 6

Chining 5 8 5 7 bor 72.5 12 77.5 12 seated row 54 12 61 12 side raise 6 25 715 2 cable biceps 26 8 23

St 23:55 fi 01:18 Bp 9010 90 8 Peck fly 68 12 68 10 sidsp 26 12 28 10 siap 18 12 2 ctex 26.25 12 2 coverhtex 18.75 12 2 chaerc 18.75 12 21.75 15 23.75 12 carve press 115 20 2 それって実際どうなの

St 04:55 Fi 06:06 Sq 85 6 85 7 sldl 75 15 let 75 15 75 12 lc 61 15 2 Cp 105 25 2 105 17 sscr 90 25 2

st05:00 fi 06:56 Chinning 0 10 bol 70 10 hmmer low 40 9 dtraplow 24 12 24 11 dsyurag 36 15 2 seated low 47 12 61 5 canle side raise 6.25 20 6.25 15 2 cable face pull 8 12 3 lying rear 3 20 Ez curl 25 10 2 incline curl 12 12 2 spider curl 7…

at 24:35 fi 26:16 Bp 90 9 90 4 ssibp 60 10 60 5 peck fly 61 10 sidsp 28 10 26 10 siarnorsp 16 12 2 narrowbp 60 8 sideraise 5 20 2 5 10 Cable ext 21.25 12 18.25 overhed try ext 11.25 15 13.25

St 25:25 fi sq 80 10 stiff led dl 60 15 70 15 leg extension 68 15 75 12 leg curl 54 15 61 12 curve press 95 25 105 25 2 sitting ss curve raise 90 20 3

bp 90 7 90 4 ケーブルロウアーチェスト 13 12 2 マシンフライ 54 15 54 10 sidsp 26 13 26 12 arnordp 18 12 liying rear raise 3 15 4 15 2 Cable wood chopper 13 15 16 15 ab machine 50 15 2 torso lotation 55 15 65

st25:00 fi チンニング 0 10 2 ベンロー手幅広く 60 12 2 ハンマープルダウン 真ん中グリップ 35 12 40 10 dトラップロー 22 12 2 シーテッドロー 47 12 54 12 tsdl 140 5 2 160 0 side raise 4 20 3 rear raiae 3 20 2 ez biceps 20 20 15 17 incline bicep…

sq 80 12 2 スティフレッグdl 50 12 70 12 lwgext 68 12 ライイングサイドレイズ 5

bp 90 10 2 ssibp 50 12 2 ssdsp 24 15 2 msp 39 6 32 12

tsdl 150 6 150 5 150 4 stbsp 60 12 70 12 80 0 プレートフロントレイズ 10 15 2