Y3T 어른용 (Back)

파워빌딩 개념에 Y3T 접목 시켜 강도 조절 가능한
입맛대로 쳐묵쳐묵 하는 베스킨라빈스 프로그램

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Week 1

Week 2

Week 3

Single Arm High Row (Cable)

Face Pull

Front PullDwon

Seated Row (Cable)

Single Arm Iso Row

Lat Pulldown (Close Grip)

Bicep Curl (Machine)

Bicep Curl (Cable)

Incline Curl (Dumbbell)

등,이두(Y3T 1W)

Lat Pulldown (Neutral Grip)

T-Bar Row

Seated Wide-Grip Row (Cable)

Pullover (Machine)

Hammer Curl

등,이두(Y3T 2W)

Rear Delt Fly (Cable)

Seated Military Press (Smith Machine)

Shoulder Press (Plate Loaded)

Lateral Raise (Machine)

Lateral Raise (Cable)

Rear Delt Fly (Machine)

JM Press (Smith Machine)

Tricep Extension (Cable)

Tricep Pushdown (Cable)

어깨,삼두(Y3T W1)

Chest Supported Row (Machine)

Rack Pull (Barbell)

Bicep Curl (EZ Bar)

등,이두(Y3T 3W)

Hip Abductor (Machine)

Leg Extension

Leg Press (45 Degrees)

Hack Squat

Leg Curl

Romanian Deadlift (Dumbbell)

하체(Y3T W2)

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

하체(Y3T W1)

어깨,삼두(Y3T W2)

Lunge (Bodyweight)

하체(Y3T W3)

어깨,삼두(Y3T W3)

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