로니 콜먼을 아이로 만든 괴물 보디빌더의 개지리는 벌크업ㄷㄷ

🔥머슬 이벤트🔥 시트루아르기닌 헬스부스터 5+3 이벤트
brand.naver.co...
🔥머슬 이벤트🔥 시트루아르기닌 헬스부스터 할인
www.phytotics....
+마커스 룰 부위별 운동 루틴 참고용
Chest
Hammer strength chest press- 5 sets of 8-15 reps
Incline smith machine bench press- 5 sets of 10-15 reps
Standing cable chest fly- 5 sets of 10-15 reps
Push-ups- 5 sets of 15-20 reps
Pec deck machine- 5 sets of 15 reps
Back
Wide grip lat pulldowns- 5 sets of 8-12 reps
Single-arm machine row- 5 sets of 10-15 reps
Hammer strength lat pulldowns- 5 sets of 10-15 reps
Bent over barbell rows- 5 sets of 8-12 reps
Single-arm dumbbell rows- 5 sets of 8-12 reps
Shoulders
Smith machine overhead press- 5 sets of 10-15 reps
Reverse pec deck machine- 5 sets of 12-15 reps
Lying cable upright row- 5 sets of 12-15 reps
Single-arm cable lateral raises- 5 sets of 10-15 reps
Standing smith machine shrugs- 5 sets of 15-20 reps
Legs
Seated leg extensions- 5 sets of 10-15 reps
Leg press- 8 sets of 6-15 reps
Hack squat machine- 5 sets of 8-12 reps
Lying hamstring curls- 5 sets of 10-15 reps
Single-leg leg press machine- 5 sets of 10-15 reps
Seated calf raises- 5 sets of 15-20 reps
Standing calf raises- 5 sets of 15-20 reps
Arms
Single-arm dumbbell curls- 5 sets of 10-15 reps
Cable triceps pushdowns- 5 sets of 10-15 reps
Single-arm machine preacher curls- 5 sets of 10-15 reps
Machine triceps pushdowns- 5 sets of 10-15 reps
모든 비지니스 문의 : [e-mail]
로니 인스타그램 : / ronie_fitness
If you have any issues contact me to my email: [e-mail]
#마커스룰 #벌크업 #로니콜먼 #보디빌딩