| Exercise |
Weight |
Reps |
ﾄﾚｯﾄﾞﾐﾙ・ﾗﾝﾆﾝｸﾞ・ﾏｼﾝ | | time: | 0:15 | | | distance: | 1.88 | km | | energy: | 152.00 | Cal | | HR max: | 150 | |
|
ショルダー・プレス（マシン） | 1RM: | 24.0 | kg | | Total Weight Lifted: | 180.0 | kg | | Max. Weight Lifted: | 18.0 | kg |
| 1 | 18.00 kg | 10 |
2 | | |
3 | | |
アーム・カール（マシン） | 1RM: | 18.7 | kg | | Total Weight Lifted: | 140.0 | kg | | Max. Weight Lifted: | 14.0 | kg |
| 1 | 14.00 kg | 10 |
2 | | |
3 | | |
ベックフライ | 1RM: | 24.0 | kg | | Total Weight Lifted: | 180.0 | kg | | Max. Weight Lifted: | 18.0 | kg |
| 1 | 18.00 kg | 10 |
2 | | |
3 | | |
マシン・クランチ | 1RM: | 24.6 | kg | | Total Weight Lifted: | 225.0 | kg | | Max. Weight Lifted: | 15.0 | kg |
| 1 | 15.00 kg | 15 |
2 | | |
3 | | |
ヒップ・アブダクション（マシン、座位） | 1RM: | 42.7 | kg | | Total Weight Lifted: | 320.0 | kg | | Max. Weight Lifted: | 32.0 | kg |
| 1 | 32.00 kg | 10 |
2 | | |
3 | | |
4 | 32.00 kg | 10 |
5 | | |
6 | | |
ローバック・エクステンション・マシン | 1RM: | 60.0 | kg | | Total Weight Lifted: | 450.0 | kg | | Max. Weight Lifted: | 45.0 | kg |
| 1 | 45.00 kg | 10 |
2 | | |
3 | | |
チンアシスト | 1RM: | 72.0 | kg | | Total Weight Lifted: | 540.0 | kg | | Max. Weight Lifted: | 54.0 | kg |
| 1 | 54.00 kg | 10 |
2 | | |
3 | | |
チンディップ | 1RM: | 72.0 | kg | | Total Weight Lifted: | 540.0 | kg | | Max. Weight Lifted: | 54.0 | kg |
| 1 | 54.00 kg | 10 |
2 | | |
3 | | |
チェスト・プレス（マシン、インクライン） | 1RM: | 33.3 | kg | | Total Weight Lifted: | 250.0 | kg | | Max. Weight Lifted: | 25.0 | kg |
| 1 | 25.00 kg | 10 |
2 | | |
3 | | |
プルダウン （バック） | 1RM: | 42.7 | kg | | Total Weight Lifted: | 320.0 | kg | | Max. Weight Lifted: | 32.0 | kg |
| 1 | 32.00 kg | 10 |
2 | | |
3 | | |
レッグ・プレス（座位） | 1RM: | 52.0 | kg | | Total Weight Lifted: | 390.0 | kg | | Max. Weight Lifted: | 39.0 | kg |
| 1 | 39.00 kg | 10 |
2 | | |
3 | | |
ロウ （マシン） | 1RM: | 42.7 | kg | | Total Weight Lifted: | 320.0 | kg | | Max. Weight Lifted: | 32.0 | kg |
| 1 | 32.00 kg | 10 |
2 | | |
3 | | |
固定リカンベント自転車 | | time: | 0:15 | | | distance: | 5.40 | km | | energy: | 81.80 | Cal |
|
| Exercise |
Weight |
Reps |
ﾄﾚｯﾄﾞﾐﾙ・ﾗﾝﾆﾝｸﾞ・ﾏｼﾝ | | time: | 0:15 | | | distance: | 2.00 | km | | energy: | 167.00 | Cal |
|
ショルダー・プレス（マシン） | 1RM: | 24.0 | kg | | Total Weight Lifted: | 360.0 | kg | | Max. Weight Lifted: | 18.0 | kg |
| 1 | 18.00 kg | 10 |
2 | 18.00 kg | 10 |
3 | | |
チェスト・プレス（マシン、インクライン） | 1RM: | 33.3 | kg | | Total Weight Lifted: | 500.0 | kg | | Max. Weight Lifted: | 25.0 | kg |
| 1 | 25.00 kg | 10 |
2 | 25.00 kg | 10 |
3 | | |
ロウ （マシン） | 1RM: | 42.7 | kg | | Total Weight Lifted: | 320.0 | kg | | Max. Weight Lifted: | 32.0 | kg |
| 1 | 32.00 kg | 10 |
2 | | |
3 | | |
チンアシスト | 1RM: | 78.7 | kg | | Total Weight Lifted: | 590.0 | kg | | Max. Weight Lifted: | 59.0 | kg |
| 1 | 59.00 kg | 10 |
2 | | |
3 | | |
チンディップ | 1RM: | 78.7 | kg | | Total Weight Lifted: | 590.0 | kg | | Max. Weight Lifted: | 59.0 | kg |
| 1 | 59.00 kg | 10 |
2 | | |
3 | | |
ベックフライ | 1RM: | 24.0 | kg | | Total Weight Lifted: | 180.0 | kg | | Max. Weight Lifted: | 18.0 | kg |
| 1 | 18.00 kg | 10 |
2 | | |
3 | | |
ローバック・エクステンション・マシン | 1RM: | 60.0 | kg | | Total Weight Lifted: | 450.0 | kg | | Max. Weight Lifted: | 45.0 | kg |
| 1 | 45.00 kg | 10 |
2 | | |
3 | | |
ヒップ・アブダクション（マシン、座位） | 1RM: | 42.7 | kg | | Total Weight Lifted: | 320.0 | kg | | Max. Weight Lifted: | 32.0 | kg |
| 1 | 32.00 kg | 10 |
2 | | |
3 | | |
マシン・サイド・ツイスト | 1RM: | 50.7 | kg | | Total Weight Lifted: | 380.0 | kg | | Max. Weight Lifted: | 38.0 | kg |
| 1 | 38.00 kg | 10 |
2 | | |
3 | | |
マシン・クランチ | 1RM: | 38.2 | kg | | Total Weight Lifted: | 360.0 | kg | | Max. Weight Lifted: | 18.0 | kg |
| 1 | 18.00 kg | 20 |
2 | | |
3 | | |
ヒップ・アブダクション（マシン、座位） | 1RM: | 52.0 | kg | | Total Weight Lifted: | 390.0 | kg | | Max. Weight Lifted: | 39.0 | kg |
| 1 | 39.00 kg | 10 |
2 | | |
3 | | |
アーム・カール（マシン） | 1RM: | 18.7 | kg | | Total Weight Lifted: | 140.0 | kg | | Max. Weight Lifted: | 14.0 | kg |
| 1 | 14.00 kg | 10 |
2 | | |
3 | | |
レッグ・プレス（座位） | 1RM: | 52.0 | kg | | Total Weight Lifted: | 390.0 | kg | | Max. Weight Lifted: | 39.0 | kg |
| 1 | 39.00 kg | 10 |
2 | | |
3 | | |
プルダウン （バック） | 1RM: | 42.7 | kg | | Total Weight Lifted: | 320.0 | kg | | Max. Weight Lifted: | 32.0 | kg |
| 1 | 32.00 kg | 10 |
2 | | |
3 | | |
固定リカンベント自転車 | | time: | 0:10 | | | distance: | 3.90 | km | | energy: | 48.20 | Cal |
|
| Exercise |
Weight |
Reps |
ﾄﾚｯﾄﾞﾐﾙ・ﾗﾝﾆﾝｸﾞ・ﾏｼﾝ | | time: | 0:16 | | | distance: | 2.18 | km | | energy: | 144.00 | Cal | | HR avg: | 130 | |
|
ショルダー・プレス（マシン） | 1RM: | 24.0 | kg | | Total Weight Lifted: | 180.0 | kg | | Max. Weight Lifted: | 18.0 | kg |
| 1 | 18.00 kg | 10 |
2 | | |
3 | | |
チェスト・プレス（マシン、インクライン） | 1RM: | 33.3 | kg | | Total Weight Lifted: | 250.0 | kg | | Max. Weight Lifted: | 25.0 | kg |
| 1 | 25.00 kg | 10 |
2 | | |
3 | | |
ローバック・エクステンション・マシン | 1RM: | 73.7 | kg | | Total Weight Lifted: | 675.0 | kg | | Max. Weight Lifted: | 45.0 | kg |
| 1 | 45.00 kg | 15 |
2 | | |
3 | | |
プルダウン （バック） | 1RM: | 42.7 | kg | | Total Weight Lifted: | 320.0 | kg | | Max. Weight Lifted: | 32.0 | kg |
| 1 | 32.00 kg | 10 |
2 | | |
3 | | |
チンアシスト | 1RM: | 85.4 | kg | | Total Weight Lifted: | 640.0 | kg | | Max. Weight Lifted: | 64.0 | kg |
| 1 | 64.00 kg | 10 |
2 | | |
3 | | |
チンディップ | 1RM: | 85.4 | kg | | Total Weight Lifted: | 640.0 | kg | | Max. Weight Lifted: | 64.0 | kg |
| 1 | 64.00 kg | 10 |
2 | | |
3 | | |
マシン・クランチ | 1RM: | 92.9 | kg | | Total Weight Lifted: | 540.0 | kg | | Max. Weight Lifted: | 18.0 | kg |
| 1 | 18.00 kg | 30 |
2 | | |
3 | | |
ヒップ・アブダクション（マシン、座位） | 1RM: | 56.2 | kg | | Total Weight Lifted: | 468.0 | kg | | Max. Weight Lifted: | 39.0 | kg |
| 1 | 39.00 kg | 12 |
2 | | |
3 | | |
4 | 39.00 kg | 12 |
5 | | |
6 | | |
ベックフライ | 1RM: | 25.9 | kg | | Total Weight Lifted: | 216.0 | kg | | Max. Weight Lifted: | 18.0 | kg |
| 1 | 18.00 kg | 12 |
2 | | |
3 | | |
アーム・カール（マシン） | 1RM: | 18.7 | kg | | Total Weight Lifted: | 140.0 | kg | | Max. Weight Lifted: | 14.0 | kg |
| 1 | 14.00 kg | 10 |
2 | | |
3 | | |
レッグ・プレス（座位） | 1RM: | 60.0 | kg | | Total Weight Lifted: | 450.0 | kg | | Max. Weight Lifted: | 45.0 | kg |
| 1 | 45.00 kg | 10 |
2 | | |
3 | | |
固定リカンベント自転車 | | time: | 0:18 | | | distance: | 6.60 | km | | energy: | 87.30 | Cal | | HR max: | 130 | |
|
| Exercise |
Weight |
Reps |
ﾄﾚｯﾄﾞﾐﾙ・ﾗﾝﾆﾝｸﾞ・ﾏｼﾝ | | time: | 0:16 | | | distance: | 2.06 | km | | energy: | 128.50 | Cal |
|
ベックフライ | 1RM: | 26.7 | kg | | Total Weight Lifted: | 228.0 | kg | | Max. Weight Lifted: | 23.0 | kg |
| 1 | 23.00 kg | 6 |
2 | 18.00 kg | 5 |
3 | | |
ショルダー・プレス（マシン） | 1RM: | 24.0 | kg | | Total Weight Lifted: | 180.0 | kg | | Max. Weight Lifted: | 18.0 | kg |
| 1 | 18.00 kg | 10 |
2 | | |
3 | | |
チェスト・プレス（マシン、インクライン） | 1RM: | 32.2 | kg | | Total Weight Lifted: | 225.0 | kg | | Max. Weight Lifted: | 25.0 | kg |
| 1 | 25.00 kg | 9 |
2 | | |
3 | | |
ロウ （マシン） | 1RM: | 52.0 | kg | | Total Weight Lifted: | 390.0 | kg | | Max. Weight Lifted: | 39.0 | kg |
| 1 | 39.00 kg | 10 |
2 | | |
3 | | |
マシン・クランチ | 1RM: | 92.9 | kg | | Total Weight Lifted: | 540.0 | kg | | Max. Weight Lifted: | 18.0 | kg |
| 1 | 18.00 kg | 30 |
2 | | |
3 | | |
アーム・カール（マシン） | 1RM: | 21.9 | kg | | Total Weight Lifted: | 196.0 | kg | | Max. Weight Lifted: | 14.0 | kg |
| 1 | 14.00 kg | 14 |
2 | | |
3 | | |
レッグ・プレス（座位） | 1RM: | 60.0 | kg | | Total Weight Lifted: | 450.0 | kg | | Max. Weight Lifted: | 45.0 | kg |
| 1 | 45.00 kg | 10 |
2 | | |
3 | | |
ヒップ・アブダクション（マシン、座位） | 1RM: | 73.7 | kg | | Total Weight Lifted: | 675.0 | kg | | Max. Weight Lifted: | 45.0 | kg |
| 1 | 45.00 kg | 15 |
2 | | |
3 | | |
4 | 45.00 kg | 10 |
5 | | |
6 | | |
ローバック・エクステンション・マシン | 1RM: | 69.4 | kg | | Total Weight Lifted: | 520.0 | kg | | Max. Weight Lifted: | 52.0 | kg |
| 1 | 52.00 kg | 10 |
2 | | |
3 | | |
チンアシスト | 1RM: | 60.0 | kg | | Total Weight Lifted: | 450.0 | kg | | Max. Weight Lifted: | 45.0 | kg |
| 1 | 45.00 kg | 10 |
2 | | |
3 | | |
チンディップ | 1RM: | 60.0 | kg | | Total Weight Lifted: | 450.0 | kg | | Max. Weight Lifted: | 45.0 | kg |
| 1 | 45.00 kg | 10 |
2 | | |
3 | | |
プルダウン （バック） | 1RM: | 42.7 | kg | | Total Weight Lifted: | 320.0 | kg | | Max. Weight Lifted: | 32.0 | kg |
| 1 | 32.00 kg | 10 |
2 | | |
3 | | |
固定リカンベント自転車 | | time: | 0:10 | | | distance: | 3.60 | km | | energy: | 50.20 | Cal | | HR max: | 130 | |
|
| Exercise |
Weight |
Reps |
ﾄﾚｯﾄﾞﾐﾙ・ﾗﾝﾆﾝｸﾞ・ﾏｼﾝ | | time: | 0:16 | | | distance: | 2.12 | km | | energy: | 136.50 | Cal |
|
ショルダー・プレス（マシン） | 1RM: | 24.0 | kg | | Total Weight Lifted: | 180.0 | kg | | Max. Weight Lifted: | 18.0 | kg |
| 1 | 18.00 kg | 10 |
2 | | |
3 | | |
マシン・クランチ | 1RM: | 92.9 | kg | | Total Weight Lifted: | 540.0 | kg | | Max. Weight Lifted: | 18.0 | kg |
| 1 | 18.00 kg | 30 |
2 | | |
3 | | |
チェスト・プレス（マシン、インクライン） | 1RM: | 24.0 | kg | | Total Weight Lifted: | 180.0 | kg | | Max. Weight Lifted: | 18.0 | kg |
| 1 | 18.00 kg | 10 |
2 | | |
3 | | |
ローバック・エクステンション・マシン | 1RM: | 69.4 | kg | | Total Weight Lifted: | 520.0 | kg | | Max. Weight Lifted: | 52.0 | kg |
| 1 | 52.00 kg | 10 |
2 | | |
3 | | |
レッグ・プレス（座位） | 1RM: | 60.0 | kg | | Total Weight Lifted: | 450.0 | kg | | Max. Weight Lifted: | 45.0 | kg |
| 1 | 45.00 kg | 10 |
2 | | |
3 | | |
ヒップ・アブダクション（マシン、座位） | 1RM: | 60.0 | kg | | Total Weight Lifted: | 450.0 | kg | | Max. Weight Lifted: | 45.0 | kg |
| 1 | 45.00 kg | 10 |
2 | | |
3 | | |
4 | 52.00 kg | 12 |
5 | | |
6 | | |
アーム・カール（マシン） | 1RM: | 21.9 | kg | | Total Weight Lifted: | 196.0 | kg | | Max. Weight Lifted: | 14.0 | kg |
| 1 | 14.00 kg | 14 |
2 | | |
3 | | |
チンアシスト | 1RM: | 60.0 | kg | | Total Weight Lifted: | 450.0 | kg | | Max. Weight Lifted: | 45.0 | kg |
| 1 | 45.00 kg | 10 |
2 | | |
3 | | |
チンディップ | 1RM: | 60.0 | kg | | Total Weight Lifted: | 450.0 | kg | | Max. Weight Lifted: | 45.0 | kg |
| 1 | 45.00 kg | 10 |
2 | | |
3 | | |
プルダウン （バック） | 1RM: | 42.7 | kg | | Total Weight Lifted: | 320.0 | kg | | Max. Weight Lifted: | 32.0 | kg |
| 1 | 32.00 kg | 10 |
2 | | |
3 | | |
ロウ （マシン） | 1RM: | 52.0 | kg | | Total Weight Lifted: | 390.0 | kg | | Max. Weight Lifted: | 39.0 | kg |
| 1 | 39.00 kg | 10 |
2 | | |
3 | | |
ベックフライ | 1RM: | 26.7 | kg | | Total Weight Lifted: | 138.0 | kg | | Max. Weight Lifted: | 23.0 | kg |
| 1 | 23.00 kg | 6 |
2 | | |
3 | | |
固定リカンベント自転車 | | time: | 0:10 | | | distance: | 3.50 | km | | energy: | 50.20 | Cal | | HR max: | 130 | |
|