[운동 스케쥴] 리프리스트의 근매스 증가 프로그램

PRIEST'S FIRST MASS PROGRAM

BODYPART EXERCISE SETS REPS

DAY 1

허벅지 Leg extensions 5 8-10
Squats 5 6-8
Leg presses 5 6-8
Lunqes 5 6-8
종아리 Leg curls 5 6-8
Stiff-leg deadlifts 5 6-8

DAY 2

등 Chinups 5 6-8
Barbell rows 5 6-8
Dumbbell rows 5 6-8
Seated cable rows 5 6-8
Pulldowns 5 6-8

DAY 3

어께 Military presses 5 6-8
Dumbbell side laterals 5 6-8
Dumbbell front raises 5 6-8
Bent rear laterals 5 6-8
이두 Barbell curls 5 6-8
Dumbbell curls 5 6-8
Preacher curls 5 6-8
Cable curls 5 6-8

DAY 4

가슴 Bench presses 5 6-8
Incline dumbbell presses 5 6-8
Dumbbell flyes 5 6-8
Incline flyes 5 6-8
삼두 Pushdowns 5 6-8
Dumbbell extensions 5 6-8
Dips between benches 5 6-8
French presses 5 6-8

[출처] 다이어트의 진실 - http://dietjinsil.com/bbs/board.php?bo_table=info6&wr_id=15