상체
Pec deck fly (20kg) 15 x 3 set
Reverse pec deck fly (20kg) 15 x 3 set
Incline chest press (20kg) 15 x 3 set
Seated row (L 10, R 10, L-R 10) x 2 set (12.5-15-17.5 kg)
Lat pull down (25 kg) 10 x 3 set
Side lateral raise 10 x 3 set
Triceps kick back 10 x 3 set
One arm overhead dumbbel triceps extension 10 x 2 set
Triceps reverse push down 10 x 3 set


코어
2 set
Crunch + sit up (0-30도) (30-60도) (60-90도) 각 10
Twist crunch (L 10, R 10)
Standing leg raise 10
Twist standing leg raise (L 5, R 5)