** Muscle & Fitness - Home Training 동영상

 

http://play.mgoon.com/Video/V849998/

 

HOME TRAINING

1. NO EQUIPMENT NECESARRY WORKOUT

* body-wight squat      15.15.

* side-to-side lunge    10 each side

* inverted push-up      10.10.

* push-up                  10.10.

* close-grip push-up   10.10.

* lying torso raise        10.10.

* weightless concentation curl 10.10.

* crunch                     15.15

 

 

2. BB AND BENCH  WORKOUT

 8. 12 / 6   2 set

* dead lift   

* flat bench press

* bentove row

* standing  press

* standing curl

* flat bench French press( triceps)

* lying knee raise / reverse crunch

 

3. DD and BENCH WORKOUT

2 SETS

* squat/curl/press    12. 12.

* bent over row / kick back   12 per move

* chest press / flye   12 per move

*  double curl  15. 15.

 

4. RESISTANCE BAND WORKOUT

2-3 sets   10-12 reps

* squat

* chest press

* seated row

* shoulder press

* biceps curl

* calf raise

* overhead triceps extension

* crunch

 

5. PARTNER WORKOUT

1-3 SETS TO EXHAUSTION

* shoulder press

* bentover towel row

* super push-up

* two-man squat

* triceps towel extension

* biceps curl

* crunch

* calf raise

* back extension