1.squat 60kg×10reps,100kg×10reps,130kg×8reps
150kg×8reps,150kg×10reps

2.leg extention 50kg×10reps×3sets（each）

3.leg curl 45kg×10reps×3sets（each）

4.calf raise
16kg×15reps,16kg×15reps,16kg×15reps

5.chin ups
bodyweight 10reps×3sets

warm down:strech

todays training

warm up:running 3minutes,strech

1.bench press
60kg×10reps,80kg×10reps,100×8reps,110×6reps
100×8reps,80×8reps

2.incline dumbbell　press 26kg×10reps×3sets

3.shoulder press
22kg×8reps×3sets

4.upright row
45kg8reps,45kg8reps,45kg6reps

5.side raise
10kg×8reps,10kg×8reps,10kg×8reps

1.squat 60kg×10reps,100kg×10reps,100kg×10reps
130kg×8reps,130kg×10reps

2.leg extention 50kg×10reps×3sets（each）

3.leg curl 45kg×10reps×3sets（each）

4.calf raise
16kg×15reps,16kg×15reps,16kg×15reps

5.core!!

warm down:strech

todays training

warm up:running 5minutes,strech

1.squat 60kg×10reps,100kg×10reps,100kg×10reps
130kg×8reps,130kg×10reps

2.non weight squat 1min×2sets

3.chin ups
bodyweight
10reps×3set

4.calf raise
16kg×15reps,16kg×15reps,16kg×15reps

5.leg extention 50kg×10reps×3sets

warm down:strech

■warm up
1.runninr: 3minute
2.strech

■weight training
1.squat
60kg×10reps,100kg×10reps,100kg×10reps
130kg×8reps,130kg×10reps

2.chin ups
boby weight 8reps×3sets

3.lat pulldown
80kg×8reps,80kg×8reps,80kg×8reps

4.bench press
60kg×10reps,90kg×10reps,100kg×8reps,90kg×6reps

5.leg extention
30kg×8reps,50kg×10reps,50kg×10reps

6.calf raise
16kg×15reps×3sets

7.core training
5min