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October_13๐ŸŒธ part.1 ํ•˜์ฒด ์šด๋™๐Ÿค๐Ÿ”ฅleg day(Lower body exercise)(glutes+quadriceps)

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๊ตฌ๋…์ž 26.5๋งŒ๋ช…
์กฐํšŒ์ˆ˜ 15,224ํšŒ ยท ์ข‹์•„์š” 197 ยท ์ฐธ์—ฌ์œจ 1.29% ยท 2026-10-12 ๐Ÿ“Š ์ฑ„๋„ ์ •๋ณด ๋ณด๊ธฐ โ–ถ ์œ ํŠœ๋ธŒ

์ง€๊ธˆ ๋ณด๊ณ  ์žˆ๋Š” ์˜์ƒ

October_13๐ŸŒธ part.1 ํ•˜์ฒด ์šด๋™๐Ÿค๐Ÿ”ฅleg day(Lower body exercise)(glutes+quadriceps)
์กฐํšŒ์ˆ˜ 15,224

์ด ์‹œ๋ฆฌ์ฆˆ ๋‹ค์Œ ํ™”

Part 2 October_13๐ŸŒธ part.2 ํ•˜์ฒด ์šด๋™๐Ÿค๐Ÿ”ฅleg day(Lower body exercise)(glutes+quadriceps)
์กฐํšŒ์ˆ˜ 23,270

๊ธฐ๋ฌ˜์ง€๋‹ˆ ๋‹ค๋ฅธ ์˜์ƒ

November_6๐ŸŒธ ๋“ฑ(๊ด‘๋ฐฐ)์šด๋™๐Ÿ–คBack Lat exercises
์กฐํšŒ์ˆ˜ 5,359
glutes+ quadriceps๐Ÿ–ค๋ฒจํŠธ ์Šค์ฟผํŠธ๐ŸฉถSquat_belt
์กฐํšŒ์ˆ˜ 22,272
November_5๐ŸŒธ ์–ด๊นจ ์šด๋™๐Ÿ–คshoulder exercise
์กฐํšŒ์ˆ˜ 6,128
November_4๐ŸŒธ ํ•˜์ฒด์šด๋™(์—‰๋ฉ์ด+ํ–„์ŠคํŠธ๋ง)๐Ÿ’Žleg day(glutes+hamstring)(Lower body exercise)
์กฐํšŒ์ˆ˜ 5,918
November_3๐ŸŒธ ํ•˜์ฒด ์šด๋™๐Ÿ–ค๐Ÿ”ฅleg day(Lower body exercise)(glutes+quadriceps)
์กฐํšŒ์ˆ˜ 5,865
November_2๐ŸŒธ ๊ฐ€์Šด ์šด๋™+ํŒ” ์šด๋™๐ŸฉถChest exercise+ triceps exercise
์กฐํšŒ์ˆ˜ 9,182
October_30๐ŸŒธ ํ•˜์ฒด ์šด๋™๐Ÿฉต๐Ÿ”ฅleg day(Lower body exercise)(glutes+quadriceps)
์กฐํšŒ์ˆ˜ 8,848
๋“ฑ ์šด๋™๐Ÿ–ค T-bar row_MEGAMASS๐Ÿฉถ Back Lat exercise
์กฐํšŒ์ˆ˜ 13,215