어느 개발자의 게으른 순환 세트

Monday - Chest and Back

Chest
· Chest Dips or Bench Dip : 4 sets (Max reps)
· Deep Push ups : 4 sets (12 reps)
· Dumbbell Flys : 3 sets (10 reps)

Back
· Bent Over Barbell Row : 4 sets (10 reps)
· One Arm Dumbbell Row : 4 sets (10 reps)
· Upright Row : 3 sets (8 reps)

Wednesday - Legs(including calves)

· Squats : 4 sets (12, 10, 10, 8 reps)
· Dumbbell Lunges : 3 sets (6 reps on each leg)
· Deadlifts : 3 sets (10 reps)
· Standing Calf Raise : 5 sets (12, 12, 10, 8, 8 reps)

Friday - Shoulders and Arms

Shoulders
· Military Press : 4 sets (8~10 reps)
· Dumbbell Lateral Raise : 4 sets (12 reps)
· Bent Over Reverse Fly : 4 sets (12 reps)

Arms
· Barbell Bicep Curl : 5 sets (10 reps)
· French Press : 5 sets (10 reps)

많이 게을러져서 근근히 이어만 가고 있는 운동 세트입니다.
혹시 지나가시다가 지적해주실 부분이 있으면 지적해주시기 바랍니다.