시험기간 헬스장

Unlock your strength with the "시험기간 헬스장" program, a focused 1-week training plan designed for serious lifters. Comprising five intense workout days, you'll engage in a variety of exercises targeting your upper body, including barbell and dumbbell presses, lateral raises, and more. Each session is structured to maximize muscle engagement and build functional strength, making it perfect for those looking to elevate their training. Get ready to push your limits and see results in just one week!

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Week 1

Overhead Press (Barbell)

Seated Shoulder Press (Dumbbell)

Reverse Pecdec Fly

One Arm Reverse Fly

Lateral Raise (Cable)

Front Raise

Shrug (Barbell)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Bodyweight)

Bench Press (Close Grip)

Single Arm Pushdown

Pec Deck (Machine)

Tricep Extension (Cable)

Pull-Up (Bodyweight)

Lat Pulldown

Bent Over Row (Barbell)

Bicep Curl (Barbell)

Hammer Curl

Pullover (Dumbbell)

Seated Row (Cable)

Armpulldown

Incline Curl (Dumbbell)

Bicep Curl (Cable)

Squat (Barbell)

Leg Curl

Leg Press

Leg Extension

Standing Calf Raise

V-Handle Tricep Pushdown (Cable)

Reverse Wrist Curl (Barbell)

Wrist Curls

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