+ Endurance + Weight Lifting

2024_5_27

Name	Scheme	Time	1	2	3	4	5
Seated Leg Curl	Moderate	21:57	60×10	60×10	60×10	60×10		Edit
Leg Extension	Moderate	22:04	60×10	60×10	60×10	60×10		Edit
Glute Right	Moderate	22:22	55×10	55×10	55×10	55×10		Edit
Glute Left	Moderate	22:22	55×10	55×10	55×10	55×10		Edit
Hip Abduction	Moderate	21:35	150×10	150×10	150×10	150×12		Edit
Hip Adduction	Moderate	21:43	160×10	160×10	160×10	160×10		Edit

2024_5_26

Name	Scheme	Time	1	2	3	4	5
Triceps extension	Moderate	20:38	70×10	70×10	70×10	70×10		Edit
Biceps Curl 2	Moderate	20:45	50×10	50×10	50×10	50×12		Edit
Triceps Press	Moderate	20:52	65×10	65×10	65×10	65×12		Edit
Crest Press	Moderate	21:24	40×10	40×10	40×10	40×10		Edit
Row rear deltoid	Moderate	21:07	45×10	45×10	45×10	45×12		Edit
Pectoral Fly	Moderate	21:23	65×10	65×10	65×10	65×10		Edit

2024_5_24

Name	Scheme	Time	1	2	3	4	5
Pulldown	Moderate	20:59	75×10	75×10	75×10	75×10		Edit
Back Extension	Moderate	20:27	135×10	135×10	135×10	135×12		Edit
Row	Moderate	20:35	75×10	75×10	75×10	75×10		Edit
Abdominal 4	Moderate	21:29	80×10	80×10	80×10	80×14		Edit
Torso Rotation Left	Moderate	21:20	120×10	120×10	120×10	120×12		Edit
Torso Rotation Right	Moderate	21:22	120×10	120×10	120×10	120×12		Edit

2024_5_22

Name	Scheme	Time	1	2	3	4	5
Triceps extension	Moderate	21:32	60×10	60×10	60×10	60×14		Edit
Triceps Press	Moderate	21:39	60×10	60×10	60×10	60×12		Edit
Biceps Curl 2	Moderate	21:45	45×10	45×10	45×10	45×12		Edit
Crest Press	Moderate	21:53	35×10	35×10	35×10	35×12		Edit
Row rear deltoid	Moderate	22:00	45×10	45×10	45×10	45×12		Edit
Pectoral Fly	Moderate	22:07	60×10	60×10	60×10	60×12		Edit

2024_5_21

Name	Scheme	Time	1	2	3	4	5
Back Extension	Moderate	20:55	130×10	130×10	130×10	130×12		Edit
Row	Moderate	21:03	75×10	75×10	75×10	75×10		Edit
Torso Rotation Left	Moderate	21:18	110×10	110×10	110×10	110×14		Edit
Torso Rotation Right	Moderate	21:20	110×10	110×10	110×10	110×14		Edit
Abdominal 4	Moderate	21:30	70×10	70×10	70×10	70×14		Edit
Hip Abduction	Moderate	21:37	150×10	150×10	150×10	150×10		Edit
Hip Adduction	Moderate	21:44	155×10	155×10	155×10	155×12		Edit

2024_5_20

Name	Scheme	Time	1	2	3	4	5
Seated Leg Curl	Moderate	20:47	60×10	60×10	60×10	60×11		Edit

2024_5_19

Name	Scheme	Time	1	2	3	4	5
Triceps Press	Moderate	20:33	55×10	55×10	55×10	55×12		Edit
Triceps extension	Moderate	20:41	55×10	55×10	55×10	55×12		Edit
Biceps Curl 2	Moderate	20:48	45×10	45×10	45×10	45×11		Edit
Crest Press	Moderate	21:04	35×10	35×10	35×10	35×11		Edit
Row rear deltoid	Moderate	21:11	45×10	45×10	45×10	45×11		Edit
Pectoral Fly	Moderate	21:18	55×10	55×10	55×10	55×12		Edit

2024_5_18

Name	Scheme	Time	1	2	3	4	5
Back Extension	Moderate	20:32	125×10	125×10	125×10	125×12		Edit
Row	Moderate	20:39	75×10	75×10	75×10	75×10		Edit
Abdominal crunch 3	Moderate	20:53	20×10	20×10	20×10	20×10		Edit
Torso Rotation Left	Moderate	21:04	100×10	100×10	100×10	100×14		Edit
Torso Rotation Right	Moderate	21:06	100×10	100×10	100×10	100×14		Edit
Hip Abduction	Moderate	21:12	145×10	145×10	145×10	145×12		Edit
Hip Adduction	Moderate	21:19	150×10	150×10	150×10	150×12		Edit

2024_5_17

Name	Scheme	Time	1	2	3	4	5
Seated Leg Curl	Moderate	20:53	60×10	60×10	60×10	60×10		Edit

2024_5_16

Name	Scheme	Time	1	2	3	4	5
Triceps Press	Moderate	22:46	55×10	55×10	55×10	55×10		Edit
Triceps extension	Moderate	21:50	50×10	50×10	50×10	50×12		Edit
Pulldown	Moderate	21:58	75×10	75×10	75×10	75×10		Edit
Biceps Curl 2	Moderate	22:05	40×10	40×10	40×10	40×12		Edit
Row rear deltoid	Moderate	22:13	40×10	40×10	40×10	40×12		Edit
Pectoral Fly	Moderate	22:20	50×10	50×10	50×10	50×12		Edit
Crest Press	Moderate	22:29	30×10	30×10	30×10	30×12		Edit

2024_5_15

Name	Scheme	Time	1	2	3	4	5
Back Extension	Moderate	19:18	120×10	120×10	120×10	120×12		Edit
Row	Moderate	19:25	70×10	70×10	70×10	70×12		Edit
Abdominal Crunch	Moderate	19:34	90×10	90×10	90×10	90×10		Edit
Torso Rotation Left	Moderate	19:48	95×10	95×10	95×10	95×12		Edit
Torso Rotation Right	Moderate	19:48	95×10	95×10	95×10	95×12		Edit
Hip Abduction	Moderate	19:54	135×10	135×10	135×10	135×14		Edit
Hip Adduction	Moderate	20:01	140×10	140×10	140×10	140×14		Edit

2024_5_14

Name	Scheme	Time	1	2	3	4	5
Seated Leg Curl	Moderate	21:05	60×10	60×10	60×10	60×10		Edit

2024_5_13

Name	Scheme	Time	1	2	3	4	5
Triceps extension	Moderate	19:29	40×10	40×10	40×10	40×14		Edit
Triceps Press	Moderate	19:38	55×10	55×10	55×10	55×10		Edit
Pulldown	Moderate	19:46	75×10	75×10	75×10	75×10		Edit
Biceps Curl 2	Moderate	19:56	35×10	35×10	35×10	35×12		Edit
Shoulder Press	Moderate	20:03	10×10	10×10	10×10	10×10		Edit
Row rear deltoid	Moderate	20:11	35×10	35×10	35×10	35×12		Edit
Pectoral Fly	Moderate	20:18	45×10	45×10	45×10	45×12		Edit
Crest Press	Moderate	20:25	30×10	30×10	30×10	30×10		Edit

2024_5_12

Name	Scheme	Time	1	2	3	4	5
Back Extension	Moderate	17:02	115×10	115×10	115×10	115×12		Edit
Row	Moderate	17:10	65×10	65×10	65×10	65×12		Edit
Abdominal Crunch	Moderate	17:17	80×10	80×10	80×10	80×14		Edit
Torso Rotation Left	Moderate	17:31	90×10	90×10	90×10	90×12		Edit
Torso Rotation Right	Moderate	17:32	90×10	90×10	90×10	90×12		Edit
Hip Abduction	Moderate	17:41	125×10	125×10	125×10	125×14		Edit
Hip Adduction	Moderate	17:49	130×10	130×10	130×10	130×14		Edit

2024_5_11

Name	Scheme	Time	1	2	3	4	5
Seated Leg Curl	Moderate	00:00	60×10	60×10	60×10	60×10		Edit

2024_5_10

Name	Scheme	Time	1	2	3	4	5
Triceps Press	Light	00:00	55×15	55×15	55×15			Edit
Triceps extension	Light	00:00	35×15	35×15	35×20			Edit
Shoulder Press	Moderate	00:00	10×15	10×15	10×12			Edit
Biceps Curl 2	Light	00:00	30×15	30×15	30×20			Edit
Pulldown	Light	00:00	70×15	70×15	70×15			Edit
Crest Press	Light	00:00	30×15	30×15	30×15			Edit
Row rear deltoid	Light	00:00	35×15	35×15	35×15			Edit
Pectoral Fly	Light	00:00	45×15	45×15	45×20			Edit

2024_5_8

Name	Scheme	Time	1	2	3	4	5
Seated Leg Curl	Light	00:00	50×15	50×15	50×20			Edit

2024_5_7

Name	Scheme	Time	1	2	3	4	5
Biceps Curl	Light	00:00	30×15	30×15	30×15			Edit
Triceps extension	Light	00:00	30×15	30×15	30×20			Edit
Triceps Press	Light	00:00	70×15	70×15	70×15			Edit
Shoulder Press	Moderate	00:00	10×15	10×12	10×13			Edit
Pulldown	Moderate							Edit
Crest Press	Light	00:00	25×15	25×15	25×18			Edit
Row rear deltoid	Light	00:00	35×15	35×15	35×15			Edit
Pectoral Fly	Light	00:00	45×15	45×15	45×18			Edit

2024_5_6

Name	Scheme	Time	1	2	3	4	5
Back Extension	Light	00:00	115×15	115×15	115×15			Edit
Row	Light	00:00	65×15	65×15	65×15			Edit
Torso Rotation Left	Light	00:00	90×15	90×15	90×15			Edit
Torso Rotation Right	Light	00:00	90×15	90×15	90×15			Edit
Abdominal Crunch	Light	00:00	65×15	65×15	65×20			Edit
Hip Abduction	Light	00:00	125×15	125×15	125×15			Edit
Hip Adduction	Light	00:00	130×15	130×15	130×15			Edit

2024_5_5

Name	Scheme	Time	1	2	3	4	5
Seated Leg Curl	Light	00:00	50×15	50×15	50×15			Edit

2024_5_4

Name	Scheme	Time	1	2	3	4	5
Triceps Press	Light	00:00	70×15	70×15	70×15			Edit
Biceps Curl	Light	00:00	30×15	30×15	30×15			Edit
Shoulder Press	Moderate	00:00	10×15	10×15	10×12			Edit
Pulldown	Light	00:00	70×15	70×15	70×15			Edit
Crest Press	Light	00:00	25×15	25×15	25×15			Edit
Row rear deltoid	Light	00:00	35×15	35×15	35×15			Edit
Pectoral Fly	Light	00:00	45×15	45×15	45×15			Edit
Hip Adduction	Light	00:00	130×15	130×15	130×15			Edit

2024_5_3

Name	Scheme	Time	1	2	3	4	5
Back Extension	Light	00:00	115×15	115×15	115×15			Edit
Row	Light	00:00	65×15	65×15	65×15			Edit
Torso Rotation Left	Light	00:00	90×15	90×15	90×15			Edit
Torso Rotation Right	Light	00:00	90×15	90×15	90×15			Edit
Abdominal Crunch	Light	00:00	65×15	65×15	65×15			Edit
Hip Abduction	Light	00:00	125×15	125×15	125×15			Edit

2024_5_2

Name	Scheme	Time	1	2	3	4	5
Seated Leg Curl	Light	00:00	50×15	50×15	50×15			Edit

2024_5_1

Name	Scheme	Time	1	2	3	4	5
Triceps Press	Light	00:00	70×15	70×15	70×15			Edit
Biceps Curl	Light	00:00	30×15	30×15	30×15			Edit
Shoulder Press	Moderate	00:00	10×15	10×15	10×12			Edit
Pulldown	Light	00:00	65×15	65×15	65×20			Edit
Crest Press	Light	00:00	25×15	25×15	25×15			Edit
Row rear deltoid	Light	00:00	35×15	35×15	35×15			Edit
Pectoral Fly	Light	00:00	45×15	45×15	45×15			Edit

2024_4_30

Name	Scheme	Time	1	2	3	4	5
Back Extension	Light	00:00	130×15	130×15	130×15			Edit
Row	Light	00:00	70×15	70×15	70×15			Edit
Abdominal Crunch	Light	00:00	55×15	55×15	55×25			Edit
Torso Rotation Right	Light	00:00	75×15	75×15	75×25			Edit
Torso Rotation Left	Light	00:00	75×15	75×15	75×25			Edit
Hip Abduction	Light	00:00	120×15	120×15	120×20			Edit
Hip Adduction	Moderate	00:00	130×15	130×15	130×10			Edit

2024_4_29

Name	Scheme	Time	1	2	3	4	5
Seated Leg Curl	Light	00:00	45×15	45×15	45×20			Edit

2024_4_28

Name	Scheme	Time	1	2	3	4	5
Triceps Press	Light	00:00	70×15	70×15	70×15			Edit
Biceps Curl	Moderate	00:00	35×15	35×13	35×7			Edit
Shoulder Press	Moderate	00:00	10×15	10×12	10×13			Edit
Pulldown	Light	00:00	55×15	55×15	55×25			Edit
Crest Press	Light	00:00	20×15	20×15	20×20			Edit
Row rear deltoid	Light	00:00	35×15	35×15	35×15			Edit
Pectoral Fly	Light	00:00	40×15	40×15	40×20			Edit

2024_4_27

Name	Scheme	Time	1	2	3	4	5
Back Extension	Light	00:00	130×15	130×15	130×15			Edit
Row	Light	00:00	55×15	55×15	55×25			Edit
Abdominal Crunch	Light	00:00	40×15	40×15	40×25			Edit
Torso Rotation Left	Light	00:00	60×15	60×15	60×25			Edit
Torso Rotation Right	Light	00:00	60×15	60×15	60×25			Edit
Hip Abduction	Light	00:00	115×15	115×15	115×20			Edit
Hip Adduction	Light	00:00	115×15	115×15	115×25			Edit

2024_4_26

Name	Scheme	Time	1	2	3	4	5
Seated Leg Curl	Light	00:00	40×15	40×15	40×20			Edit
Leg Extension	Light	00:00	50×15	50×15	50×20			Edit
Seated Leg Press	Light	00:00	80×15	80×15	80×20			Edit
Leg Curl	Light	00:00	40×15	40×15	40×15			Edit
Calf Extension	Light	00:00	60×15	60×15	60×20			Edit
Glute Right	Light	00:00	40×15	40×15	40×20			Edit
Glute Left	Light	00:00	40×15	40×15	40×20			Edit

2024_4_25

Name	Scheme	Time	1	2	3	4	5
Triceps Press	Light	00:00	70×15	70×10	70×15			Edit
Biceps Curl	Moderate	00:00	40×15	40×10	40×10			Edit
Pulldown	Light	00:00	50×15	50×15	50×20			Edit
Crest Press	Light	00:00	20×15	20×15	20×15			Edit
Shoulder Press	Moderate	00:00	10×15	10×9	10×10			Edit
Row rear deltoid	Light	00:00	35×15	35×11	35×15			Edit
Pectoral Fly	Light	00:00	40×15	40×15	40×15			Edit

2024_4_24

Name	Scheme	Time	1	2	3	4	5
Back Extension	Moderate	00:00	130×15	130×15	130×13			Edit
Row	Light	00:00	40×15	40×15	40×25			Edit
Abdominal Crunch	Light	00:00	25×15	25×15	25×25			Edit
Torso Rotation Left	Light	00:00	45×15	45×15	45×25			Edit
Torso Rotation Right	Light	00:00	55×15	55×15	55×25			Edit
Hip Adduction	Light	00:00	100×15	100×15	100×25			Edit

2024_4_23

Name	Scheme	Time	1	2	3	4	5
Glute Left	Light	00:00	40×15	40×15	40×15			Edit

2024_4_22

Name	Scheme	Time	1	2	3	4	5
Triceps Press	Light	00:00	70×15	70×15	70×15			Edit
Biceps Curl	Moderate	00:00	40×15	40×15	40×10			Edit
Back Extension	Light	00:00	115×15	115×15	115×25			Edit
Shoulder Press	Light	00:00	10×15	10×15	10×15			Edit
Row	Light	00:00	25×15	25×15	25×25			Edit
Pulldown	Light	00:00	50×15	50×15	50×15			Edit
Crest Press	Light	00:00	30×15	30×15	30×20			Edit
Pectoral Fly	Light	00:00	40×15	40×15	40×15			Edit
Row rear deltoid	Moderate	00:00	35×15	35×15	35×10			Edit
Abdominal Crunch	Light	00:00	30×15	30×15	30×20			Edit