2017.01.31 _ Runnnig…

2017.01.31
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Runnnig 15min
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Pull up 7655
Let pull down 45kg 8 x 2set 30kg 12 x 3set
Standing cable row 20kg 15 x 5set
Seated cable row 20kg 15 x 5set
Two arms dumbbell row 16kg 15 x 3set
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Dumbbell shoulder press 20kg 12 x 4set
Dumbbell front raise 10kg 15 x 5set
Dumbbell side lateral raise
16kg 15 x 5set 12kg 15 x 5set
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2017.02.02
Running 15min
Dead lift 40kg 15 x 3set 30kg 15 x 2set
Smith machine squat 30kg 15 x 5set
Lying leg curl 15kg 15 x 5set
Leg extension 35kg 15 x 2set 25kg 15 x 3set
Standing Calf raise single leg 20 x 8set
Standing Calf raise double leg 20 x 4set
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Shoulder press dumbbell 16kg 15 x 3set
Side lateral raise 12kg 15 x 5set 8kg 15 x 5set

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