<![CDATA[
<p style="text-align: center;"><iframe id="vdcb9OO9bwTwp88AAbStaaw@my" width="640" height="360" src="https://kakaotv.daum.net/embed/player/cliplink/vdcb9OO9bwTwp88AAbStaaw@my?service=daum_cafe" frameborder="0" scrolling="no" allowfullscreen></iframe></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><strong>근매스 증대 및 볼륨 업을 위한 트레이닝 루틴 (고급자 5년차 이상)</strong></p><p style="text-align: center;"> </p><p style="text-align: center;">아래의 프로그램을 격주로 실시합니다.</p><p style="text-align: center;"> </p><p style="text-align: center;">
</p><p style="text-align: center;">다관절 운동 (근육량 증대운동)은 빠른반복속도로 실시하며, </p><p style="text-align: center;">세트간 휴식시간은 60초입니다. </p><p style="text-align: center;"> </p><p style="text-align: center;">단관절 운동(고립 운동)은 3배 느린
속도로 실시하며 </p><p style="text-align: center;">세트간 휴식시간은 120초입니다.</p><p style="text-align: center;">
</p><p style="text-align: center;"> </p><p style="text-align: center;">매세트 마다 동일한 중량으로 5~6회 반복하지만 </p><p style="text-align: center;">4~5세트에서 5~6회반복 할 힘이 없다면 </p><p style="text-align: center;">중량을 조금 낮춰서 5~6회 반복을 실시합니다. </p><p style="text-align: center;">
</p><p style="text-align: center;"> </p><p style="text-align: center;">
</p><p style="text-align: center;"><font color="#ff0000">분할 운동의 구성</font></p><p style="text-align: center;">
<br>
Day 1: 가슴 & 등<br>
Day 2: 하체 & 복근<br>
<font color="#4174d9">Day 3: 휴식</font><br>
Day 4: 이두 & 삼두<br>
<font color="#4174d9">Day 5: 휴식</font><br>
Day 6: 어깨<br>
<font color="#4174d9">Day 7: 휴식</font><br>
</p><p style="text-align: center;">
</p><p style="text-align: center;"> </p><p align="center"> </p><p style="text-align: center;">
</p><p align="center"><font color="#ffffff" style="background-color: rgb(255, 0, 0);"><strong>1주 훈련루틴</strong></font></p><p style="text-align: center;">
</p><p align="center"><br>
Day 1: 가슴 & 등<br>
</p><p style="text-align: center;">
</p><div align="center">
<table width="800" id="AutoNumber1" bordercolor="#111111" style="border-collapse: collapse;" border="2" cellspacing="0" cellpadding="0">
<tbody><tr>
<td width="66%">
<p align="center">운동명칭</p></td>
<td width="6%">
<p align="center">세트</p></td>
<td width="6%">
<p align="center">반복</p></td>
<td width="9%">
<p align="center">반복속도</p></td>
<td width="12%">
<p align="center">세트휴식시간</p></td>
</tr>
<tr>
<td width="66%" height="19">
<p align="center">벤치 프레스 / Bench press</p></td>
<td width="6%" height="19">
<p align="center">5</p></td>
<td width="6%" height="19">
<p align="center">5~6</p></td>
<td width="9%" height="19">
<p align="center">201</p></td>
<td width="12%" height="19">
<p align="center">60초</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">플랫 덤벨 플라이 / Flat dumbbell flies </p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">602</p></td>
<td width="12%">
<p align="center">120초</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">인클라인 벤치 프레스 / Incline bench press</p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">201</p></td>
<td width="12%">
<p align="center">60초</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">인클라인 덤벨 플라이 / Incline dumbbell flies</p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">602</p></td>
<td width="12%">
<p align="center">120초</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">랫 풀 다운 / Lat Pulldowns</p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">201</p></td>
<td width="12%">
<p align="center">60초</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">원 암 로우 / 1 arm rows</p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">602</p></td>
<td width="12%">
<p align="center">120초</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">벤트 오버 바벨 로우 / Bent-over barbell rows</p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">201</p></td>
<td width="12%">
<p align="center">60초</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">시티드 케이블 로우 / Seated cable rows</p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">602</p></td>
<td width="12%">
<p align="center">120초</p></td>
</tr>
</tbody></table>
</div><p style="text-align: center;">
</p><p align="center">
<br>
<br>
Day 2: 하체 & 복근<br>
</p><p style="text-align: center;">
</p><div align="center">
<table width="800" height="137" id="AutoNumber1" bordercolor="#111111" style="border-collapse: collapse;" border="2" cellspacing="0" cellpadding="0">
<tbody><tr>
<td width="66%" height="19">
<p align="center">운동명칭</p></td>
<td width="6%" height="19">
<p align="center">세트</p></td>
<td width="6%" height="19">
<p align="center">반복</p></td>
<td width="9%" height="19">
<p align="center">반복속도</p></td>
<td width="12%" height="19">
<p align="center">세트휴식시간</p></td>
</tr>
<tr>
<td width="66%" height="19">
<p align="center">프론트 스쿼트 / Front squat</p></td>
<td width="6%" height="19">
<p align="center">5</p></td>
<td width="6%" height="19">
<p align="center">5~6</p></td>
<td width="9%" height="19">
<p align="center">201</p></td>
<td width="12%" height="19">
<p align="center">60초</p></td>
</tr>
<tr>
<td width="66%" height="19">
<p align="center">런지 / Lunges </p></td>
<td width="6%" height="19">
<p align="center">5</p></td>
<td width="6%" height="19">
<p align="center">5~6</p></td>
<td width="9%" height="19">
<p align="center">602</p></td>
<td width="12%" height="19">
<p align="center">120초</p></td>
</tr>
<tr>
<td width="66%" height="17">
<p align="center">원 레그 백 익스텐션 / 1-leg back extension</p></td>
<td width="6%" height="17">
<p align="center">5</p></td>
<td width="6%" height="17">
<p align="center">5~6</p></td>
<td width="9%" height="17">
<p align="center">201</p></td>
<td width="12%" height="17">
<p align="center">60초</p></td>
</tr>
<tr>
<td width="66%" height="19">
<p align="center">레그 컬 / Leg curl</p></td>
<td width="6%" height="19">
<p align="center">5</p></td>
<td width="6%" height="19">
<p align="center">5~6</p></td>
<td width="9%" height="19">
<p align="center">602</p></td>
<td width="12%" height="19">
<p align="center">120초</p></td>
</tr>
<tr>
<td width="66%" height="19">
<p align="center">스모 데드리프트 / Sumo deadlift</p></td>
<td width="6%" height="19">
<p align="center">5</p></td>
<td width="6%" height="19">
<p align="center">5~6</p></td>
<td width="9%" height="19">
<p align="center">201</p></td>
<td width="12%" height="19">
<p align="center">60초</p></td>
</tr>
<tr>
<td width="66%" height="19">
<p align="center">루마니안 데드리프트 / Romanian deadlift</p></td>
<td width="6%" height="19">
<p align="center">5</p></td>
<td width="6%" height="19">
<p align="center">5~6</p></td>
<td width="9%" height="19">
<p align="center">602</p></td>
<td width="12%" height="19">
<p align="center">120초</p></td>
</tr>
</tbody></table>
</div><p style="text-align: center;">
</p><p align="center">
<br>
<font color="#0055ff">복근운동은 개인의 취향에 맞게 적합운 운동 종목을 골라서 실시합니다. </font>
</p><p style="text-align: center;">
</p><p align="center"><br>
<br>
Day 4: 이두 & 삼두<br>
</p><p style="text-align: center;">
</p><div align="center">
<table width="800" height="160" id="AutoNumber1" bordercolor="#111111" style="border-collapse: collapse;" border="2" cellspacing="0" cellpadding="0">
<tbody><tr>
<td width="66%" height="19">
<p align="center">운동명칭</p></td>
<td width="6%" height="19">
<p align="center">세트</p></td>
<td width="6%" height="19">
<p align="center">반복</p></td>
<td width="9%" height="19">
<p align="center">반복속도</p></td>
<td width="12%" height="19">
<p align="center">세트휴식시간</p></td>
</tr>
<tr>
<td width="66%" height="17">
<p align="center">바벨 컬 / Barbell curl</p></td>
<td width="6%" height="17">
<p align="center">5</p></td>
<td width="6%" height="17">
<p align="center">5~6</p></td>
<td width="9%" height="17">
<p align="center">201</p></td>
<td width="12%" height="17">
<p align="center">60초</p></td>
</tr>
<tr>
<td width="66%" height="19">
<p align="center">덤벨 컬 / Dumbbell curl </p></td>
<td width="6%" height="19">
<p align="center">5</p></td>
<td width="6%" height="19">
<p align="center">5~6</p></td>
<td width="9%" height="19">
<p align="center">602</p></td>
<td width="12%" height="19">
<p align="center">120초</p></td>
</tr>
<tr>
<td width="66%" height="19">
<p align="center">프리처 컬 / Preacher curl</p></td>
<td width="6%" height="19">
<p align="center">5</p></td>
<td width="6%" height="19">
<p align="center">5~6</p></td>
<td width="9%" height="19">
<p align="center">201</p></td>
<td width="12%" height="19">
<p align="center">60초</p></td>
</tr>
<tr>
<td width="66%" height="19">
<p align="center">해머 컬 . Hammer curl</p></td>
<td width="6%" height="19">
<p align="center">5</p></td>
<td width="6%" height="19">
<p align="center">5~6</p></td>
<td width="9%" height="19">
<p align="center">602</p></td>
<td width="12%" height="19">
<p align="center">120초</p></td>
</tr>
<tr>
<td width="66%" height="19">
<p align="center">딥스 / Weighted dips</p></td>
<td width="6%" height="19">
<p align="center">5</p></td>
<td width="6%" height="19">
<p align="center">5~6</p></td>
<td width="9%" height="19">
<p align="center">201</p></td>
<td width="12%" height="19">
<p align="center">60초</p></td>
</tr>
<tr>
<td width="66%" height="19">
<p align="center">디클라인 트라이셉 익스텐션 Decline triceps extension</p></td>
<td width="6%" height="19">
<p align="center">5</p></td>
<td width="6%" height="19">
<p align="center">5~6</p></td>
<td width="9%" height="19">
<p align="center">602</p></td>
<td width="12%" height="19">
<p align="center">120초</p></td>
</tr>
<tr>
<td width="66%" height="22">
<p align="center">라잉 트라이셉 익스텐션 / Lying triceps extension</p></td>
<td width="6%" height="22">
<p align="center">5</p></td>
<td width="6%" height="22">
<p align="center">5~6</p></td>
<td width="9%" height="22">
<p align="center">201</p></td>
<td width="12%" height="22">
<p align="center">60초</p></td>
</tr>
<tr>
<td width="66%" height="19">
<p align="center">케이블 프레스 다운 / Cable press down</p></td>
<td width="6%" height="19">
<p align="center">5</p></td>
<td width="6%" height="19">
<p align="center">5~6</p></td>
<td width="9%" height="19">
<p align="center">602</p></td>
<td width="12%" height="19">
<p align="center">120초</p></td>
</tr>
</tbody></table>
</div><p style="text-align: center;">
</p><p align="center">
<br>
Day 6: 어깨<br>
</p><p style="text-align: center;">
</p><div align="center">
<table width="800" id="AutoNumber1" bordercolor="#111111" style="border-collapse: collapse;" border="2" cellspacing="0" cellpadding="0">
<tbody><tr>
<td width="66%">
<p align="center">운동명칭</p></td>
<td width="6%">
<p align="center">세트</p></td>
<td width="6%">
<p align="center">반복</p></td>
<td width="9%">
<p align="center">반복속도</p></td>
<td width="12%">
<p align="center">세트휴식시간</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">밀리터리 프레스 / Military press</p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">201</p></td>
<td width="12%">
<p align="center">60초</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">인클라인 레터럴 레이즈 / Incline lateral raise </p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">602</p></td>
<td width="12%">
<p align="center">120초</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">얼티네이트 덤벨 프레스 / Alternate db press</p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">201</p></td>
<td width="12%">
<p align="center">60초</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">케이블 프론트 레이즈 / Cable front raise</p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">602</p></td>
<td width="12%">
<p align="center">120초</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">시티드 케이블 로우 투 넥 / Seated cable row to neck</p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">201</p></td>
<td width="12%">
<p align="center">60초</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">인클라인 리어 델트 레이즈 / Incline rear delt raise</p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">602</p></td>
<td width="12%">
<p align="center">120초</p></td>
</tr>
<tr>
<td width="66%"> </td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">201</p></td>
<td width="12%">
<p align="center">60초</p></td>
</tr>
</tbody></table>
</div><p style="text-align: center;">
<br>
</p><p align="center"> </p><p style="text-align: center;">
</p><p align="center"> </p><p style="text-align: center;">
</p><p align="center"><font color="#ffffff" style="background-color: rgb(255, 0, 0);"><strong>2주 훈련루틴 </strong></font></p><p style="text-align: center;">
</p><p align="center"><br>
<br>
Day 1: 가슴 & 등<br>
</p><p style="text-align: center;">
</p><div align="center">
<table width="800" id="AutoNumber1" bordercolor="#111111" style="border-collapse: collapse;" border="2" cellspacing="0" cellpadding="0">
<tbody><tr>
<td width="66%">
<p align="center">운동명칭</p></td>
<td width="6%">
<p align="center">세트</p></td>
<td width="6%">
<p align="center">반복</p></td>
<td width="9%">
<p align="center">반복속도</p></td>
<td width="12%">
<p align="center">세트휴식시간</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">인클라인 덤벨 프레스 (낮은 각) / Low incline dumbbell press</p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">201</p></td>
<td width="12%">
<p align="center">60초</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">인클라인 덤벨 플라이 (낮은각) / Low incline dumbbell flies </p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">602</p></td>
<td width="12%">
<p align="center">120초</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">딥스 / Weighted dips</p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">201</p></td>
<td width="12%">
<p align="center">60초</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">플랫 덤벨 플라이 / Flat dumbbell flies</p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">602</p></td>
<td width="12%">
<p align="center">120초</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">풀 오버 / Pullover</p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">201</p></td>
<td width="12%">
<p align="center">60초</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">원 암 케이블 로우 / 1 arm cable rows</p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">602</p></td>
<td width="12%">
<p align="center">120초</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">T바 로우 / T-bar rows</p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">201</p></td>
<td width="12%">
<p align="center">60초</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">시티드 케이블 로우 / Seated cable rowing</p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">602</p></td>
<td width="12%">
<p align="center">120초</p></td>
</tr>
</tbody></table>
</div><p style="text-align: center;">
</p><p align="center">
<br>
<br>
Day 2: 다리 & 복근<br>
</p><p style="text-align: center;">
</p><div align="center">
<table width="800" id="AutoNumber1" bordercolor="#111111" style="border-collapse: collapse;" border="2" cellspacing="0" cellpadding="0">
<tbody><tr>
<td width="66%">
<p align="center">운동명칭</p></td>
<td width="6%">
<p align="center">세트</p></td>
<td width="6%">
<p align="center">반복</p></td>
<td width="9%">
<p align="center">반복속도</p></td>
<td width="12%">
<p align="center">세트휴식시간</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">프론트 스쿼트 / Front squat</p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">201</p></td>
<td width="12%">
<p align="center">60초</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">스텝 업 / Step-ups </p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">602</p></td>
<td width="12%">
<p align="center">120초</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">글루트 햄스트링 레이즈 / Glute-hamstring raise</p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">201</p></td>
<td width="12%">
<p align="center">60초</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">레그 컬 / Leg curl</p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">602</p></td>
<td width="12%">
<p align="center">120초</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">데드 리프트 / Deadlift</p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">201</p></td>
<td width="12%">
<p align="center">60초</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">원 레그 데드리프트 / 1-leg deadlift</p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">602</p></td>
<td width="12%">
<p align="center">120초</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">웨이트 런지 / weighted lunges</p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">201</p></td>
<td width="12%">
<p align="center">60초</p></td>
</tr>
</tbody></table>
</div><p style="text-align: center;">
</p><p align="center">
<font color="#0055ff">복근운동은 개인의 취향에 맞게 적합운 운동 종목을 골라서 실시합니다. </font><br>
</p><p align="center"> </p><p align="center"><br>
Day 4: 이두 & 삼두</p><p style="text-align: center;">
</p><p align="center"> </p><p style="text-align: center;">
</p><div align="center">
<table width="800" id="AutoNumber1" bordercolor="#111111" style="border-collapse: collapse;" border="2" cellspacing="0" cellpadding="0">
<tbody><tr>
<td width="66%">
<p align="center">운동명칭</p></td>
<td width="6%">
<p align="center">세트</p></td>
<td width="6%">
<p align="center">반복</p></td>
<td width="9%">
<p align="center">반복속도</p></td>
<td width="12%">
<p align="center">세트휴식시간</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">이지바 컬 / EZ bar curl</p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">201</p></td>
<td width="12%">
<p align="center">60초</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">조트맨 컬 / Zottman curl </p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">602</p></td>
<td width="12%">
<p align="center">120초</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">프리처 컬 / Preacher curl</p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">201</p></td>
<td width="12%">
<p align="center">60초</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">원 암 케이블 컬 / 1 arm cable curl</p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">602</p></td>
<td width="12%">
<p align="center">120초</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">오버 해드 로프 트라이셉 익스텐션 / Overhead rope tri extension</p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">201</p></td>
<td width="12%">
<p align="center">60초</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">원 암 케이블 트라이셉 익스텐션 / 1-arm cable triceps pressdowns</p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">602</p></td>
<td width="12%">
<p align="center">120초</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">라잉 트라이셉 익스텐션 / Lying triceps extension</p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">201</p></td>
<td width="12%">
<p align="center">60초</p></td>
</tr>
<tr>
<td width="66%">
<p align="center">케이블 프레스 다운 / cable pressdowns</p></td>
<td width="6%">
<p align="center">5</p></td>
<td width="6%">
<p align="center">5~6</p></td>
<td width="9%">
<p align="center">602</p></td>
<td width="12%">
<p align="center">120초</p></td>
</tr>
</tbody></table>
</div><p style="text-align: center;">
</p><p align="center"> </p><p align="center"><br>
Day 6 : 어깨<br>
</p><p style="text-align: center;">
</p><div align="center">
<table width="800" height="161" id="AutoNumber1" bordercolor="#111111" style="border-collapse: collapse;" border="2" cellspacing="0" cellpadding="0">
<tbody><tr>
<td width="66%" height="19">
<p align="center">운동명칭</p></td>
<td width="6%" height="19">
<p align="center">세트</p></td>
<td width="6%" height="19">
<p align="center">반복</p></td>
<td width="9%" height="19">
<p align="center">반복속도</p></td>
<td width="12%" height="19">
<p align="center">세트휴식시간</p></td>
</tr>
<tr>
<td width="66%" height="19">
<p align="center">푸쉬 프레스 / Push press</p></td>
<td width="6%" height="19">
<p align="center">5</p></td>
<td width="6%" height="19">
<p align="center">5~6</p></td>
<td width="9%" height="19">
<p align="center">201</p></td>
<td width="12%" height="19">
<p align="center">60초</p></td>
</tr>
<tr>
<td width="66%" height="19">
<p align="center">원 암 레터럴 레이즈 / 1-arm lateral raise </p></td>
<td width="6%" height="19">
<p align="center">5</p></td>
<td width="6%" height="19">
<p align="center">5~6</p></td>
<td width="9%" height="19">
<p align="center">602</p></td>
<td width="12%" height="19">
<p align="center">120초</p></td>
</tr>
<tr>
<td width="66%" height="19">
<p align="center">스탠딩 덤벨 숄더 프레스 / Standing dumbbell shoulder
press</p></td>
<td width="6%" height="19">
<p align="center">5</p></td>
<td width="6%" height="19">
<p align="center">5~6</p></td>
<td width="9%" height="19">
<p align="center">201</p></td>
<td width="12%" height="19">
<p align="center">60초</p></td>
</tr>
<tr>
<td width="66%" height="19">
<p align="center">바벨 프론트 레이즈 / Barbell front raise</p></td>
<td width="6%" height="19">
<p align="center">5</p></td>
<td width="6%" height="19">
<p align="center">5~6</p></td>
<td width="9%" height="19">
<p align="center">602</p></td>
<td width="12%" height="19">
<p align="center">120초</p></td>
</tr>
<tr>
<td width="66%" height="21">
<p align="center">시티드 케이블 로우 투 넥 / Seated cable row to neck</p></td>
<td width="6%" height="21">
<p align="center">5</p></td>
<td width="6%" height="21">
<p align="center">5~6</p></td>
<td width="9%" height="21">
<p align="center">201</p></td>
<td width="12%" height="21">
<p align="center">60초</p></td>
</tr>
<tr>
<td width="66%" height="19">
<p align="center">인클라인 리어 델트 레이즈 / Incline rear delt raise</p></td>
<td width="6%" height="19">
<p align="center">5</p></td>
<td width="6%" height="19">
<p align="center">5~6</p></td>
<td width="9%" height="19">
<p align="center">602</p></td>
<td width="12%" height="19">
<p align="center">120초</p></td>
</tr>
<tr>
<td width="66%" height="19"> </td>
<td width="6%" height="19">
<p align="center">5</p></td>
<td width="6%" height="19">
<p align="center">5~6</p></td>
<td width="9%" height="19">
<p align="center">201</p></td>
<td width="12%" height="19">
<p align="center">60초</p></td>
</tr>
</tbody></table>
</div><p style="text-align: center;">
<br>
</p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/22153534533C1CB732" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Shirtless_W01.gif" id="A_22153534533C1CB7323EB9"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/27057C34533C1CBB03" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Shirtless_W02.gif" id="A_27057C34533C1CBB030F78"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/224B8534533C1CBD1C" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Shirtless_W03.gif" id="A_224B8534533C1CBD1CA30C"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/26456A34533C1CC21F" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Shirtless_W04.gif" id="A_26456A34533C1CC21FA548"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2378CD34533C1CC608" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Shirtless_W05.gif" id="A_2378CD34533C1CC608103F"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/221EAE34533C1CCC2E" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Shirtless_W06.gif" id="A_221EAE34533C1CCC2E41DA"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2217503C533C1CD111" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Shirtless_W07.gif" id="A_2217503C533C1CD111D47B"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2640E33C533C1CD53C" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Shirtless_W08.gif" id="A_2640E33C533C1CD53CA32D"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2665653C533C1CD928" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Shirtless_W09.gif" id="A_2665653C533C1CD92897D0"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2274BD3C533C1CDE20" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Shirtless_W10.gif" id="A_2274BD3C533C1CDE204BF4"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/256F043C533C1CE223" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Shirtless_W11.gif" id="A_256F043C533C1CE2236822"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/22228E3C533C1CE60B" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Shirtless_W12.gif" id="A_22228E3C533C1CE60BA470"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/220CA93C533C1CEB17" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Shirtless_W13.gif" id="A_220CA93C533C1CEB17E460"/></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;">
</p><p style="text-align: center;">
<img width="600" class="txc-image" id="tx_entry_5928" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/277FEB33533C1A450A" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Shirtless_W14.gif" id="A_277FEB33533C1A450A197A"/></p><p style="text-align: center;">
</p><p style="text-align: center;"> </p><p style="text-align: center;">
</p><p style="text-align: center;">
<img width="600" class="txc-image" id="tx_entry_1548" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/21561B33533C1A4E32" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Shirtless_W15.gif" id="A_21561B33533C1A4E32AAF6"/></p><p style="text-align: center;">
</p><p style="text-align: center;"> </p><p style="text-align: center;">
</p><p style="text-align: center;">
<img width="600" class="txc-image" id="tx_entry_3331" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/26048033533C1A5607" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Shirtless_W16.gif" id="A_26048033533C1A56075F9D"/></p><p style="text-align: center;">
</p><p style="text-align: center;"> </p><p style="text-align: center;">
</p><p style="text-align: center;">
<img width="600" class="txc-image" id="tx_entry_1740" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/2674F933533C1A5C15" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Shirtless_W17.gif" id="A_2674F933533C1A5C153BC4"/></p><p style="text-align: center;">
</p><p style="text-align: center;"> </p><p style="text-align: center;">
</p><p style="text-align: center;">
<img width="600" class="txc-image" id="tx_entry_2033" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/237CE733533C1A630D" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Shirtless_W18.gif" id="A_237CE733533C1A630DCC59"/></p><p style="text-align: center;">
</p><p style="text-align: center;"> </p><p style="text-align: center;">
</p><p style="text-align: center;">
<img width="600" class="txc-image" id="tx_entry_7590" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/215F4F33533C1A6B29" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Shirtless_W19.gif" id="A_215F4F33533C1A6B295C4E"/></p><p style="text-align: center;">
</p><p style="text-align: center;">
</p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2379353B533C1CF42E" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Shirtless_W20.gif" id="A_2379353B533C1CF42ED06D"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2238023B533C1CF810" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Shirtless_W21.gif" id="A_2238023B533C1CF8102EDD"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2535733B533C1CFB12" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Shirtless_W22.gif" id="A_2535733B533C1CFB129812"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/243E3434533C1CB121" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Shirtless_W23.gif" id="A_243E3434533C1CB121A503"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2476F03B533C1D012E" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Shirtless_W24.gif" id="A_2476F03B533C1D012EB965"/></p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_6675" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/2175DE33533C1A7214" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Shirtless_W25.gif" id="A_2175DE33533C1A7214DFDE"/></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;">
</p><p style="text-align: center;"> <img width="600" class="txc-image" id="tx_entry_423" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/26678D36533C1A8625" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Shirtless_W51.gif" id="A_26678D36533C1A86256D8F"/></p><p style="text-align: center;">
</p><p style="text-align: center;"> </p><p style="text-align: center;">
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<img width="600" class="txc-image" id="tx_entry_2116" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/22097939533C1AEA15" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Shirtless_W52.gif" id="A_22097939533C1AEA154E9D"/></p><p style="text-align: center;">
</p><p style="text-align: center;"> </p><p style="text-align: center;">
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<img width="600" class="txc-image" id="tx_entry_2121" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/2774AC39533C1AFB1E" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Shirtless_W53.gif" id="A_2774AC39533C1AFB1EEFEC"/></p><p style="text-align: center;">
</p><p style="text-align: center;"> </p><p style="text-align: center;">
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<img width="600" class="txc-image" id="tx_entry_921" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/254F3A39533C1B0D32" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Shirtless_W54.gif" id="A_254F3A39533C1B0D32770D"/></p><p style="text-align: center;">
</p><p style="text-align: center;"> </p><p style="text-align: center;">
</p><p style="text-align: center;">
<img width="600" class="txc-image" id="tx_entry_752" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/226E7D39533C1B1F23" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Shirtless_W55.gif" id="A_226E7D39533C1B1F2323C3"/></p><p style="text-align: center;">
</p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/264AF53B533C1D0607" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="Shirtless_W26.gif" id="A_264AF53B533C1D0607637B"/></p><p style="text-align: center;"></p><p style="text-align: center;"> </p>
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카페 게시글
몸짱 갤러리
조각 근육 몸짱들의 트레이닝 배틀
노래마을
추천 0
조회 16,058
14.04.02 23:22
댓글 22
다음검색
첫댓글 반복속도201 602는 무슨뜻인가요~?
노래마을님 매번 올려준 영상 잘 보고갑니다.
굿...
우왕...굿
이.. 말도 안되는 몸이네. 복근이 .. 상상을 초월하네요.
gym Shark네
얼마동안 운동했을까요?
ㅋㅋㅋㅋ 포징좀 배웠음 좋겠다 ㅋㅋ 좋은 몸 가지고..
다 같이 포징할때 좌측에서 두번째에 계신분 몸도 엄청 좋고 얼굴도 엄청 잘 생겼네요..
노래 제목이 뭔가요??
정보 감사 드립니다~
잘 봣습니다.~
정말 대단한사람들
dd
잘보고같니다^^
고급자
잘보고갑니다 즐감하고갑니다
감사함니다,
언제 저렇게 될려나?
언제 저렇게 될려나?
데드리프트 과중량 들다가 쓰러지는 사람 제법 있는데...ㅋ
부위당 30-40셋트씩 하네요 ㅎㄷㄷㄷ 흉내도 못낼듯.