์•ฑ ์Šคํ† ์–ด์—์„œ ๋‹ค์šด๋กœ๋“œํ•˜์„ธ์š”
ํƒœ๊ทธ๋“ค

๊ด€๋ จ ์šด๋™

Pull
11 ๋ถ„ 50 ์ดˆ, ๋ณดํ†ต
Pull
1 ์‹œ๊ฐ„ 23 ๋ถ„ 56 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Pull
10 ๋ถ„ 3 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Pull Deload
24 ๋ถ„ 12 ์ดˆ, ์ดˆ๋ณด์ž
Back
59 ๋ถ„ 30 ์ดˆ,
Pulls (back,bis)
37 ๋ถ„ 36 ์ดˆ, ๋ณดํ†ต

Quickdraw Adjustable Dumbbells
์ด ์šด๋™์˜ ์ตœ๊ณ  ์„ ํƒ

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now

๊ฐ™์€ ์žฅ๋น„๋กœ ํ•˜๋Š” ์šด๋™

Gym Push Workout
49 ๋ถ„ 39 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
SWOLEvember - Chest- Friday
28 ๋ถ„ 39 ์ดˆ, ๋ณดํ†ต
Mitch's Workout
11 ๋ถ„ 20 ์ดˆ, ๋ณดํ†ต
Push A Advanced (intense
1 ์‹œ๊ฐ„ 3 ๋ถ„ 8 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Upper Body Focus
15 ๋ถ„ 24 ์ดˆ, ๋ณดํ†ต
Upper Body Max
6 ๋ถ„ 15 ์ดˆ, ๋ณดํ†ต

์ด ์šด๋™์„ ํ•˜๋ ค๋ฉด ์ด ์šด๋™์˜ ์ƒ์„ฑ์ž๊ฐ€ ์•ฑ์—์„œ ๋‹น์‹ ์—๊ฒŒ ๋ณด๋‚ด์•ผ ํ•ฉ๋‹ˆ๋‹ค.


์šด๋™ ๊ธฐ๋ก
์ถ”์ฒœ ์žฅ๋น„

์ตœ๊ณ ์˜ ์šด๋™ ์žฅ๋น„๋กœ ์ด ์šด๋™์„ ํ•ด๋ณด์„ธ์š”. ๋ธ”๋ฃจํˆฌ์Šค ์ฒด์ŠคํŠธ ์ŠคํŠธ๋žฉ ์‹ฌ๋ฐ•์ˆ˜ ๋ชจ๋‹ˆํ„ฐ ๋˜๋Š” ์Šค๋งˆํŠธ์›Œ์น˜๋ฅผ ์‚ฌ์šฉํ•˜๋Š” ๊ฒƒ์„ ์ถ”์ฒœํ•ฉ๋‹ˆ๋‹ค. ์ด๋ฅผ ํ†ตํ•ด ํ›ˆ๋ จ ์ตœ์ ํ™”์™€ ์„ฑ๋Šฅ ์ถ”์ ์ด ๊ฐ€๋Šฅํ•ฉ๋‹ˆ๋‹ค.

๋” ๋ณด๊ธฐ

๋‹น์‹ ์ด ์ข‹์•„ํ•  ๋งŒํ•œ ๊ฒƒ

Pull Strength ๐Ÿ’ช

Pull Strength ๐Ÿ’ช

๊ฐ•๋„ ๋†’์Œ 1 ์‹œ๊ฐ„ 46 ๋ถ„  
Back   Barbell, Strength Machine, Dumbbells
Leg Strength ๐Ÿ’ช

Leg Strength ๐Ÿ’ช

๊ฐ•๋„ ๋†’์Œ 1 ์‹œ๊ฐ„ 38 ๋ถ„  
Legs   Barbell, Strength Machine
Push Hyper ๐Ÿ’ช

Push Hyper ๐Ÿ’ช

๋ณดํ†ต 48 ๋ถ„  
Upper Body   Strength Machine, Barbell, Dumbbells, Bench
Calves & Biceps: Day 5

Calves & Biceps: Day 5

๊ฐ•๋„ ๋†’์Œ 14 ๋ถ„  
Barbell, Dumbbells
Shoulder Day; Day 4

Shoulder Day; Day 4

๊ฐ•๋„ ๋†’์Œ 19 ๋ถ„  
Back   Dumbbells, Barbell
Back & Biceps; Day 1

Back & Biceps; Day 1

๊ฐ•๋„ ๋†’์Œ 22 ๋ถ„  
Back   Strength Machine, Pull Up Bar, Barbell, Dumbbells

์šด๋™ ์นดํ…Œ๊ณ ๋ฆฌ๋“ค