ked4ma

2025.11.16
- leg curl
20,25,30 (up)
35 15 x 4
- 45° leg prs (wide)
60 20
80 20
100 20
120 20 x 4
- squat (2s/2s)
10 15
20 12 x 4
- leg ext
47.5 20 x 4
- walking lunge

2025.11.15
- standing side raise
7/9/10 20/16/12 x 4
- shoulder prs
24 20 x 4
- bent-over rear delt (front/side)
6 25/25 x 4
- standing lateral side raise
40 30(20) x 4
- shoulder prs machine
30 20 x 4
- forearms
- ab

2025.11.14
- preacher curl
seated dumbbell arm curl
10/8 20/20 x 4
- preacher hammer curl
9 20 x 4
- cable rope push-down
cable triceps ext
25/30 20/20 x 4
- french prs
32 20 x 4
- one hand arm curl
10/10 20 x 4

2025.11.13
- chinning
20 x 4
- lat pull-down
65 20 x 4
- pull-down machine
35 20 x 4
- cable rope pull-over
25 20 x 4
- pulley row
50 20 x 4
- ab

2025.11.12
- bench prs
100 7,7,6,6
- dumbbell fly
26 20 x 4
- dumbbell prs
26 20 x 4
- cable crossover
15 20 x 4
- incline smith prs
20 20 x 4

2025.11.11
- smith squat
32.5 20 x 4
- 45° leg prs
120 20 x 4
drop
- leg ext
55 20 x 4
- leg curl
40 20 x 4
- ab

2025.11.10
- shoulder prs
7 20 (up)
14 20 (up)
24 20 x 4
- incline rear raise
6 20 x 4
- cable reverse fly
6 20 x 4
- standing lateral side raise
35 30 x 3,30/drop
- shoulder prs machines
30 20 x 4
- forearms

2025.11.09
- cable overhead ext
32.5 20 x 2
35 20 x 2
- preacher curl
5
10 20(10) x 4
- french prs
32 20 x 4
- hammer curl
14 20 x 4
- narrow bench prs (smith)
22.5 20 x 4
- ab

2025.11.08
- incline dumbbell row
14 15
20 15
22 15 x 3
- rat pull down (v-grip)
40 15
50 15
60 15 x 3
60/45 15/10
- low row
40 15 x 3
40/20 12/10
- pulley row
50 20 x 4
- lat pull machine
30 20 x 4

2025.11.07
- cable chest prs
18 20 x 4
- peck fly
40 20 x 4
- incline dumbbell prs
24 20 x 4
- incline dumbbell fly
22 20 x 4
- decline chest prs
40 20 x 4
- hanging leg raise
20 x 3

2025.11.06
- leg ext
62.5 20 x 4
- leg press (wide)
120 20 x 4
- leg curl
40 20 x 4
- squat (smith)
30 20 x 4
- wide
20 20 x 4
- dumbbell squat
20 20 x 4

2025.11.05
- one hand cable side raise
5 20/20 x 4
- superset
- incline bench side raise
- standing side raise
6/6 20/20 x 4
- military prs
7.5 20 x 4
- lateral side raise
40 30(20) x 4
- cable side raise
4.5 20 x 4
- cable reverse fly
6 25 x 4
- forearms
- hanging leg raise
20 x 3

2025.11.04
- cable push down (rope)
overhead cable triceps ext (rope)
25/20 20/20 x 4
- cable push down (ez)
30 20 x 4
- seated dumbbell curl (60°)
14 20 x 4
- seated hummer curl (75°)
12/9 20/10 x 4
- preacher curl
5 20 x 4
- french prs
30 20 x 4

2025.11.03
- assisted chinning
-28 15
-21 15
-14 15 x 4
- front row
20 15
30 15
40 15 x 4
- lat pull down (rvs mag)
pull over
55/20 15/15 x 4
- lat pull down (v-grip)
55 20 x 4
- hanging leg raise
20 x 3

2025.11.02
- dumbbell fly
30 20 x 4
- incline dumbbell prs
26 20 x 4
- cable chest prs
16.5 20 x 4
- decline chest prs
40 20 x 4
- push up
20 x 3

2025.11.01 (personal)
- lateral side raise
30 20
40 20
50 20 x 3
- shoulder prs(bench)
12 20
22 15 x 3
- front prs 10
- cable reverse fly
5 20
7.5 20 x 3
- military prs
20 15,15,20

2025.10.31
- 45° leg prs
60 30 (up)
80 20 (up)
120 20
125 x 3,20/drop
- hack squat (deep partially)
30 20 x 4
- leg curl
40 20 x 4
- leg ext
47.5 20 x 4
- calf raise
60 40 x 3

2025.10.30
- preacher curl machine
25 20 x 4
- incline dumbbell arm curl
14 20 x 4
- incline hammer curl
12 20 x 4
- cable rope push-down
cable overhead triceps ext
22.5/32.5 20/20 x 4
- cable push-down
cable rope overhead triceps ext
30/20 20/20 x 4
- french prs
28 x 20 x 4
- ab

2025.10.29
- incline bench cable row
24 20 x 4
- lat pull down(narrow, mag)
60 20 x 4
- pulley row
55 20 x 4
- front row
35 20 x 4
- back extension
20 x 4

2025.10.28
- smith bench prs
30 20 x 4
- incline chest fly
22 20 x 4
- cable crossover
15 20 x 4
- pushup
20 x 3
- decline chest prs machine
40 20 x 4
- hanging leg raise
20 x 3

2025.10.27
- leg curl
40 20 x 4
- dumbbell deadlift
20 20 x 4
- hack squat
30 20 x 4
- 45° leg prs
120 20 x 4
- leg ext it
47.5 20 x 4

2025.10.26
- standing side raise
3 40 (up)
5 30 (up)
6 26
7 25 x 3
- standing front raise
5 25 x 4
- hanging rear raise
6 30 x 4
- shoulder prs machine
40 20 x 3
- ab

2025.10.25
- cable rope push down
25 20 x 4
- cable rope overhead ext
22.5 20 x 4
- preacher curl
5 (up)
10 20(10) x 4
- standing arm curl
10 5-1/20(both) x 4
- french prs
32 20 x 4

2025.10.24
- cable pull over
12.5 20
17.5 20
25 20 x 4
- lat pull (v-grip)
40 15
50 15
60 15 x 4
- bent over row
20 20 x 4
- pull down machine
40 20 x 4
- ab

2025.10.23
- cable chest press
18 20 x 4
- incline dumbbell prs
26 20 x 4
- peck fly
40 20 x 4
- dumbbell fly
20 20 x 4
- incline bench prs
20 20 x 4

2025.10.22
- leg ext
62.5 20 x 4
- hack squat
30 20 x 4
- leg curl
40 20 x 4
- 45° leg prs
120 20 x 4
- calf raise (leg curl)
60 40 x 3
- hanging leg raise
20 x 3

2025.10.21
- shoulder prs machine
40 20 x 4
- incline side raise (standing)
8 30 x 4
- standing lateral side raise
40 30(20) x 4
- cable reverse fly
6 25 x 4
- incline side rear raise
6 20/20 x 4
- forearms

2025.10.20
- standing cable arm curl
25 20 x 4
- dumbbell arm curl
14 20 x 4
- dumbbell hammer curl
14 20 x 4
- cable push-down
32.5 20 x 4
- cable over-head ext
30 20 x 4
- french prs
30 20 x 4
- hanging leg raise
20 x 3

2025.10.19
- bent over row
20 20 x 4
- front row (one hand)
20 20
30 20
40 20 x 4
- lat pull
40 20
50 20
60 20,20,20,20/drop
- cable pullover
25 20 x 4

2025.10.18
- incline bench prs (smith)
20 (up)
30 (up)
32.5 20,20,20,19/drop
- cable chest prs
18 20 x 4
- peck fly
20/30/35
40 20 x 4
- dumbbell fly
20 20 x 4
- hanging leg raise
20 x 3