** 나의 PROGRAM - partial exercise

Fore arm
BB wrist curl
BB reverse wrist curl
DB wrist curl
Low pulley wrist curl
Roller plate wrist curl

Biceps
Standing BB curl
Standing DB curl
DB incline curl
Preacher curl
Machine preacher curl
Concentration curl
Hammer curl
One-arm cable curl
Standing two-arm cable curl
Seated DB curl

Triceps
Lying french press
DB overhead extension
Cable overhead extension
Seated overhead EZ -bar extension
Cross grip bench press
Reverse grip press down
Press down
Bench dip
DB kick back
Machine dip

Chest
Flat / Incline Smith machine press
BB bench press
Flat bench press
Incline DB press
Decline BB priss
펙택fly
Dip

Shoulder
Seated behind neck BB press
Seated DB press
Standing military press
Machine press
Front cable press
Lateral(side) DB raise
Lateral cable raise
Bent over lateral DB raise

Trapezius
DB/BB/cable Shrug
Upright row

 

 

upper -Abdominals
Decline bench crunch
Cable crunch
crunch
tuck crunch
thigh slide crunch
reach & catch
Arm overhead crunch
Straight lag crunch
Cross body crunch
Side jack knife

 

 

lower - Abdominals
Reverse crunch
Hanging knee raise
Seated knee up
Hip thrust
Bent leg hip raise
crunch
side leg raise
oblique crunch

 

 

Upper-Back
Pull up
Straight arm press down
Seated cable row
Front pull down
Bentover row
Cross grip pull down
One arm DB row

 

 

Lower-back
척추보호
복부와 함께 균형 강화
Back extension
Dead lift
Back machine row
High pull
Good morning
Lying torso raise

 

 

Thighs / Glutes
Back squat
Leg press
Front squat
BB lunge
핵 squat
leg 스레드
Step up
 씨시 squat
Leg extension

 

 

Hamstrings
Dead lift
Lying leg curl
Step leged dead lift
Seated reverse leg curl
Lumania dead lift
Standing let curl
Good morning
Lunge

 

 

Caves

Stand calf raise
덩키 calf raise
Left press calf raise
Slide machine calf raise
헥 squat calf raise