4sets 컴파운드 세트 Lat pull Down 30kg 12 12 under grip 12 Pendlay row 75lb 3sets 20 DB Fly 10kg 20 Banded Y Raise 20 Banded pull Aparts palms Up 20 Banded pull Aparts palms Down 5sets 10 T2B 50 DU 10 PS 95lb 1:1 rest 5sets 10 T2B 50 DU 10 C&J 115lb 1:1 rest 1:13 1:12 1:11 1:08 1:11 1:18 1:23 1:30 1:30 1:28