K.BUM Y3T (Back)

Unleash your strength with the K.BUM Y3T (Back) program, a focused 3-week journey designed to sculpt your back and enhance overall upper body strength. Committing just 5 days a week, you'll engage in a series of targeted exercises, including machine and cable workouts, ensuring every rep counts toward your goals. With a comprehensive approach that emphasizes form and intensity, this program is perfect for those ready to elevate their lifting game. Get ready to build a powerful back and boost your performance in the gym!

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Week 1

Week 2

Week 3

Chest Fly (Machine)

Incline Chest Press (Machine)

Chest Press (Machine)

Cable Crossover

Tricep Pushdown (Cable)

V-Handle Tricep Pushdown (Cable)

Tricep Kickback

가슴/삼두

이완 4초 / 수축시 스퀴즈 가능한 6rm 무게로
(Rest,Pause) 8 reps 뽀나스 3 + 2 reps

Leg Press (45 Degrees)

Squat (Smith Machine)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Stiff Leg Deadlift

Leg Curl

Single-Leg Leg Curl

하체

Incline Bench Press (Smith Machine)

Chest Fly (Cable)

JM Press

Single Arm Overhead Tricep Extension

High Row

Chest Supported Row (Machine)

Seated Row (Cable)

Bent Over Row (Dumbbell)

Bent Over Row (Barbell)

Lat Pulldown (Close Grip)

Bicep Curl (Dumbbell)

Bicep Curl (Barbell)

Bicep Curl (Cable)

등/이두

Seated Military Press (Smith Machine)

Shoulder Press (Machine)

Lateral Raise (Machine)

Front Raise

Rear Delt Row

Rear Delt Fly (Cable)

Seated Calf Raise

Standing Calf Raise

어깨/종아리

이완 3-5초 / 정지 1초 / 수축 1-2초 
(Rest,Pause) 15 reps 뽀나스 3 + 3 + 2 reps

Lat Pulldown

T-Bar Row

Seated Wide-Grip Row (Cable)

Single Arm High Row (Cable)

Preacher Curl (EZ Bar)

Hammer Curl

Face Pull

Rear Delt Fly (Machine)

어깨

Front PullDwon

Low Row

DY Row

Bicep Curl (Machine)

Incline Curl (Dumbbell)

이완 2초 / 정지 0초 / 수축 2초 
(Rest,Pause) 
쉬는 시간 2-3분

Hack Squat

Lunge (Dumbbell)

20-20 드랍 세트
이완 2초 / 정지 0초 / 수축 2초 
(Rest,Pause) 쉬는 시간 2-3분

Overhead Tricep Extension (Cable)

20/20 드랍 세트
이완 2초 / 정지 0초 / 수축 2초 
(Rest,Pause) 쉬는 시간 2-3분

Single Arm Iso Row

Rear Delt Fly (Dumbbell)

이완 3-5초 / 정지 1초 / 수축 1-2초 
(Rest,Pause) 15 reps 뽀나스 5 + 4 + 3 reps

Seated Hamstring Curl

20-20 드랍 세트
이완 2초 / 정지 0초 / 수축 2초 
(Rest,Pause) 
쉬는 시간 2-3분

Pullover (Machine)

Preacher Curl (Dumbbell)

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