<div>가끔 운동 글을 올리는 30중반 오징남입니다..</div> <div> </div> <div>4월~11월까지 집앞 학교 운동장에서 운동하여 90 -> 75로 감량 후 헬스장을 등록하여 2개월째 운동중이며,</div> <div>(현재는 체중감량이 아닌 체력향상&근육량을 늘 일 목적으로 운동하고 있습니다.)</div> <div> </div> <div>한달 반 이전 부터는 현재 아래와 같은 스케줄로 매일(일요일 제외) 전신 운동을 하고 있습니다.(소요시간 2시간)</div> <div> </div> <div> <table style="width: 350pt; border-collapse: collapse" border="0" cellspacing="0" cellpadding="0" width="464"><colgroup><col style="width: 20pt; mso-width-source: userset; mso-width-alt: 832" width="26" /><col style="width: 107pt; mso-width-source: userset; mso-width-alt: 4576" width="143" /><col style="width: 101pt; mso-width-source: userset; mso-width-alt: 4288" width="134" /><col style="width: 29pt; mso-width-source: userset; mso-width-alt: 1216" width="38" /><col style="width: 38pt; mso-width-source: userset; mso-width-alt: 1632" width="51" /><col style="width: 26pt; mso-width-source: userset; mso-width-alt: 1088" width="34" /><col style="width: 29pt; mso-width-source: userset; mso-width-alt: 1216" width="38" /></colgroup> <tbody> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: black 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: #8db4e3; width: 20pt; height: 43.5pt; border-top: windowtext 0.5pt solid; border-right: windowtext 0.5pt solid" class="xl70" height="58" rowspan="2" width="26"><strong><font size="2" face="맑은 고딕">순</font></strong></td> <td style="border-bottom: black 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: #8db4e3; width: 107pt; border-top: windowtext 0.5pt solid; border-right: windowtext 0.5pt solid" class="xl70" rowspan="2" width="143"><strong><font size="2" face="맑은 고딕">운동명칭</font></strong></td> <td style="border-bottom: black 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: #8db4e3; width: 101pt; border-top: windowtext 0.5pt solid; border-right: windowtext 0.5pt solid" class="xl70" rowspan="2" width="134"><strong><font size="2" face="맑은 고딕">운동부위</font></strong></td> <td style="border-bottom: black 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: #8db4e3; width: 29pt; border-top: windowtext 0.5pt solid; border-right: windowtext 0.5pt solid" class="xl70" rowspan="2" width="38"><strong><font size="2" face="맑은 고딕">구분</font></strong></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: #8db4e3; width: 93pt; border-top: windowtext 0.5pt solid; border-right: black 0.5pt solid" class="xl71" width="123" colspan="3"><strong><font size="2" face="맑은 고딕">횟수</font></strong></td></tr> <tr style="height: 27pt" height="36"> <td style="border-bottom: #c0c0c0; border-left: windowtext; background-color: #8db4e3; width: 38pt; height: 27pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67" height="36" width="51"><strong><font size="2" face="맑은 고딕">셋트당<br />횟수</font></strong></td> <td style="border-bottom: #c0c0c0; border-left: windowtext; background-color: #8db4e3; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><strong><font size="2" face="맑은 고딕">SET</font></strong></td> <td style="border-bottom: #c0c0c0; border-left: windowtext; background-color: #8db4e3; width: 29pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl69" width="38"><strong><font size="2"><font face="맑은 고딕"><span style="mso-spacerun: yes"> </span>총<br />횟수<span style="mso-spacerun: yes"> </span></font></font></strong></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68" height="22"><font size="2" face="맑은 고딕">1</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">트레드밀</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">웜업</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">전신</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext 0.5pt solid; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">1</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext 0.5pt solid; border-right: windowtext 0.5pt solid" class="xl65" align="right"><font size="2" face="맑은 고딕">1</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext 0.5pt solid; border-right: windowtext 0.5pt solid" class="xl66"><font size="2"><font face="맑은 고딕"><span style="mso-spacerun: yes">    </span>1 </font></font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68" height="22"><font size="2" face="맑은 고딕">2</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">스트레칭</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">부상방지</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">관절</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">1</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl65" align="right"><font size="2" face="맑은 고딕">1</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl66"><font size="2"><font face="맑은 고딕"><span style="mso-spacerun: yes">    </span>1 </font></font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68" height="22"><font size="2" face="맑은 고딕">3</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">풀업/친업</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">어께/등</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">상체</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">4+3</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl65" align="right"><font size="2" face="맑은 고딕">4</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl66"><font size="2"><font face="맑은 고딕"><span style="mso-spacerun: yes">  </span>20 </font></font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68" height="22"><font size="2" face="맑은 고딕">4</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">플랭크</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">코어(등/복근)</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">상체</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">1</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl65" align="right"><font size="2" face="맑은 고딕">4</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl66"><font size="2"><font face="맑은 고딕"><span style="mso-spacerun: yes">    </span>4 </font></font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68" height="22"><font size="2" face="맑은 고딕">5</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">레그레이즈</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">하복근</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">상체</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl65" align="right"><font size="2" face="맑은 고딕">4</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl66"><font size="2"><font face="맑은 고딕"><span style="mso-spacerun: yes">  </span>80 </font></font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68" height="22"><font size="2" face="맑은 고딕">6</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">윗몸일으키기</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">상복근</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">상체</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl65" align="right"><font size="2" face="맑은 고딕">4</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl66"><font size="2"><font face="맑은 고딕"><span style="mso-spacerun: yes">  </span>80 </font></font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68" height="22"><font size="2" face="맑은 고딕">7</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">백익스텐션</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">등</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">상체</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl65" align="right"><font size="2" face="맑은 고딕">4</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl66"><font size="2"><font face="맑은 고딕"><span style="mso-spacerun: yes">  </span>80 </font></font></td></tr> <tr style="height: 33pt; mso-height-source: userset" height="44"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; height: 33pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68" height="44"><font size="2" face="맑은 고딕">8</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">사이드 벤드</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">내/외복사근(옆구리)</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">상체</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl65" align="right"><font size="2" face="맑은 고딕">4</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl66"><font size="2"><font face="맑은 고딕"><span style="mso-spacerun: yes">  </span>80 </font></font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68" height="22"><font size="2" face="맑은 고딕">9</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">벤치프레스(플랫)</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">가슴</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">상체</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">15</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl65" align="right"><font size="2" face="맑은 고딕">4</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl66"><font size="2"><font face="맑은 고딕"><span style="mso-spacerun: yes">  </span>60 </font></font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68" height="22"><font size="2" face="맑은 고딕">10</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">스쿼트</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">허벅지/엉덩이</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">하체</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl65" align="right"><font size="2" face="맑은 고딕">4</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl66"><font size="2"><font face="맑은 고딕"><span style="mso-spacerun: yes">  </span>80 </font></font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68" height="22"><font size="2" face="맑은 고딕">11</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">벤치프레스(인클라인)</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">가슴</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">상체</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">15</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl65" align="right"><font size="2" face="맑은 고딕">4</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl66"><font size="2"><font face="맑은 고딕"><span style="mso-spacerun: yes">  </span>60 </font></font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68" height="22"><font size="2" face="맑은 고딕">12</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">데드리프트</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">허리/엉덩이/어께</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">전신</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl65" align="right"><font size="2" face="맑은 고딕">4</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl66"><font size="2"><font face="맑은 고딕"><span style="mso-spacerun: yes">  </span>80 </font></font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68" height="22"><font size="2" face="맑은 고딕">14</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">숄더프레스</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">어께/이두</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">상체</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl65" align="right"><font size="2" face="맑은 고딕">4</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl66"><font size="2"><font face="맑은 고딕"><span style="mso-spacerun: yes">  </span>80 </font></font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68" height="22"><font size="2" face="맑은 고딕">16</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">체스트프레스</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">어께/삼두</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">상체</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl65" align="right"><font size="2" face="맑은 고딕">4</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl66"><font size="2"><font face="맑은 고딕"><span style="mso-spacerun: yes">  </span>80 </font></font></td></tr> <tr style="height: 33pt; mso-height-source: userset" height="44"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; height: 33pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68" height="44"><font size="2" face="맑은 고딕">18</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">렛풀다운</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">어께/이두/할배</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">상체</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl65" align="right"><font size="2" face="맑은 고딕">4</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl66"><font size="2"><font face="맑은 고딕"><span style="mso-spacerun: yes">  </span>80 </font></font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68" height="22"><font size="2" face="맑은 고딕">20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">힙어덕션</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">허벅지 안쪽</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">하체</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl65" align="right"><font size="2" face="맑은 고딕">4</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl66"><font size="2"><font face="맑은 고딕"><span style="mso-spacerun: yes">  </span>80 </font></font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68" height="22"><font size="2" face="맑은 고딕">17</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">덤벨 이두</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">이두박근</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">상체</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl65" align="right"><font size="2" face="맑은 고딕">4</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl66"><font size="2"><font face="맑은 고딕"><span style="mso-spacerun: yes">  </span>80 </font></font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68" height="22"><font size="2" face="맑은 고딕">18</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">덤벨 어께</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">어께</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">상체</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl65" align="right"><font size="2" face="맑은 고딕">4</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl66"><font size="2"><font face="맑은 고딕"><span style="mso-spacerun: yes">  </span>80 </font></font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68" height="22"><font size="2" face="맑은 고딕">19</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">바벨로우</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">어께</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">상체</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl65" align="right"><font size="2" face="맑은 고딕">4</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl66"><font size="2"><font face="맑은 고딕"><span style="mso-spacerun: yes">  </span>80 </font></font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68" height="22"><font size="2" face="맑은 고딕">20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">트레드밀</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">쿨다운(체지방감소)</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">전신</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">1</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl65" align="right"><font size="2" face="맑은 고딕">1</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl66"><font size="2"><font face="맑은 고딕"><span style="mso-spacerun: yes">    </span>1 </font></font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68" height="22"><font size="2" face="맑은 고딕">21</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">스트레칭</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">마무리</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">전신</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">1</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl65" align="right"><font size="2" face="맑은 고딕">1</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl66"><font size="2"><font face="맑은 고딕"><span style="mso-spacerun: yes">    </span>1 </font></font></td></tr></tbody></table></div> <div> </div> <div>매일 이렇게 운동을 하니 운동 효율도 오르지 않고 중량도 오르지 않네요..</div> <div> </div> <div>하여 2분할 운동으로 분리하여 더 고강도로 집중하여 하려고 아래와 같이 표를 작성해 보았는데요.</div> <div> </div> <div>왼쪽은 인터넷에서 대략적으로 검색되는 2분할 운동이며, 오른쪽은 제 운동 패턴을 맞춰서 구성을 해보았습니다.</div> <div> </div> <div> <table style="width: 616pt; border-collapse: collapse" border="0" cellspacing="0" cellpadding="0" width="820"><colgroup><col style="width: 54pt" width="72" /><col style="width: 147pt; mso-width-source: userset; mso-width-alt: 6272" width="196" /><col style="width: 54pt" width="72" /><col style="width: 54pt; mso-width-source: userset; mso-width-alt: 2304" width="72" /><col style="width: 131pt; mso-width-source: userset; mso-width-alt: 5568" width="174" /><col style="width: 54pt" width="72" /><col style="width: 32pt; mso-width-source: userset; mso-width-alt: 1344" width="42" /><col style="width: 90pt; mso-width-source: userset; mso-width-alt: 3840" width="120" /></colgroup> <tbody> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: #c0c0c0; background-color: #ffc000; width: 201pt; height: 16.5pt; border-top: #c0c0c0; border-right: #c0c0c0" class="xl82" height="22" width="268" colspan="2"><strong><font size="2" face="맑은 고딕">인터넷 2분할 운동</font></strong></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; width: 54pt; border-top: #c0c0c0; border-right: #c0c0c0" width="72"><strong><font size="2" face="맑은 고딕"></font></strong></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: #c0c0c0; background-color: #92d050; width: 361pt; border-top: #c0c0c0; border-right: #c0c0c0" class="xl83" width="480" colspan="5"><strong><font size="2" face="맑은 고딕">맞춤 2분할 운동</font></strong></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: #8db4e3; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl74" height="22"><font size="2" face="맑은 고딕">구분</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: #8db4e3; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl74"><font size="2" face="맑은 고딕">종류</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl65"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: #8db4e3; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl74"><font size="2" face="맑은 고딕">구분</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: #8db4e3; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl74"><font size="2" face="맑은 고딕">종류(변경</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: #8db4e3; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl74"><font size="2" face="맑은 고딕">셋트당횟수</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: #8db4e3; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl74"><font size="2" face="맑은 고딕">셋트</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: #8db4e3; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl74"><font size="2" face="맑은 고딕">비고</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; width: 54pt; height: 115.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl72" height="154" rowspan="7" width="72"><font size="2" face="맑은 고딕">1일(월)<br />(상체)</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">플랫벤치</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl65"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; width: 54pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl72" rowspan="8" width="72"><font size="2" face="맑은 고딕">1일<br />(상체)</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">풀업/친업</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">최대한</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">3~5</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl73"><font size="2" face="맑은 고딕">　</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67" height="22"><font size="2" face="맑은 고딕">렛풀다운</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl65"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">플랫벤치</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">15~20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">3~5</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl73"><font size="2" face="맑은 고딕">　</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67" height="22"><font size="2" face="맑은 고딕">시티드 케이블로우</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl65"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">렛풀다운</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">15~20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">3~5</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl73"><font size="2" face="맑은 고딕">　</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67" height="22"><font size="2" face="맑은 고딕">숄더프레스</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl65"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">시티드 케이블로우</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">15~20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">3~5</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl73"><font size="2" face="맑은 고딕">　</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67" height="22"><font size="2" face="맑은 고딕">덤벨컬</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl65"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">숄더프레스</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">15~20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">3~5</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl73"><font size="2" face="맑은 고딕">　</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67" height="22"><font size="2" face="맑은 고딕">라잉 트라이셉스 익스텐션</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl65"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">덤벨컬</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">15~20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">3~5</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl73"><font size="2" face="맑은 고딕">　</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67" height="22"><font size="2" face="맑은 고딕">리스트 컬</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl65"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: yellow; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl69"><font size="2" face="맑은 고딕">라잉 트라이셉스 익스텐션</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: yellow; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">15~20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: yellow; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">3~5</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: yellow; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl75"><font size="2" face="맑은 고딕">딥스로 대체</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; width: 54pt; height: 115.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl72" height="154" rowspan="7" width="72"><font size="2" face="맑은 고딕">2일(화)<br />(하체)</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">스쿼트</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl65"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">리스트 컬</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">15~20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">3~5</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl73"><font size="2" face="맑은 고딕">　</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67" height="22"><font size="2" face="맑은 고딕">데드리프트</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl65"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; width: 54pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl72" rowspan="6" width="72"><font size="2" face="맑은 고딕">2일<br />(하체)</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">스쿼트</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">15~20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">3~5</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl73"><font size="2" face="맑은 고딕">맨몸 200~300회</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67" height="22"><font size="2" face="맑은 고딕">레그익스텐션</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl65"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">데드리프트</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">15~20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">3~5</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl73"><font size="2" face="맑은 고딕">　</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67" height="22"><font size="2" face="맑은 고딕">라잉 레그컬</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl65"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">레그익스텐션</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">15~20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">3~5</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl73"><font size="2" face="맑은 고딕">　</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67" height="22"><font size="2" face="맑은 고딕">레그 레이즈</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl65"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">라잉 레그컬</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">15~20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">3~5</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl73"><font size="2" face="맑은 고딕">　</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67" height="22"><font size="2" face="맑은 고딕">싯업</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl65"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: yellow; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl69"><font size="2" face="맑은 고딕">힙 어덕션</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: yellow; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">15~20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: yellow; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">3~5</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: yellow; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl75"><font size="2" face="맑은 고딕">추가</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67" height="22"><font size="2" face="맑은 고딕">러닝 머신</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl65"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">러닝 머신</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">20~30분</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">1</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl73"><font size="2" face="맑은 고딕">　</font></td></tr> <tr style="height: 16.5pt; mso-height-source: userset" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; width: 54pt; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl72" height="22" width="72"><font size="2" face="맑은 고딕">3일(수)</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">휴식</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl65"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: black 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; width: 54pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl79" rowspan="10" width="72"><font size="2" face="맑은 고딕">3일<br />(상체)</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">풀업/친업</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">최대한</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">3~5</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl73"><font size="2" face="맑은 고딕">　</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; width: 54pt; height: 148.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl72" height="198" rowspan="9" width="72"><font size="2" face="맑은 고딕">4일(목)<br />(상체)</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">플랫벤치</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl65"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">플랫벤치</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">15~20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">3~5</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl73"><font size="2" face="맑은 고딕">　</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67" height="22"><font size="2" face="맑은 고딕">인클라인 벤치</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl65"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">인클라인 벤치</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">15~20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">3~5</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl73"><font size="2" face="맑은 고딕">　</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67" height="22"><font size="2" face="맑은 고딕">디클라인 벤치</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl65"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">디클라인 벤치</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">15~20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">3~5</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl73"><font size="2" face="맑은 고딕">　</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67" height="22"><font size="2" face="맑은 고딕">버터플라이</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl65"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">버터플라이</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">15~20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">3~5</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl73"><font size="2" face="맑은 고딕">　</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67" height="22"><font size="2" face="맑은 고딕">쉬러그</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl65"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">쉬러그</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">15~20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">3~5</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl73"><font size="2" face="맑은 고딕">　</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67" height="22"><font size="2" face="맑은 고딕">프론트 레터렐레이즈</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl65"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">프론트 레터렐레이즈</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">15~20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">3~5</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl73"><font size="2" face="맑은 고딕">　</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67" height="22"><font size="2" face="맑은 고딕">스텐딩 바벨컬</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl65"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">스텐딩 바벨컬</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">15~20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">3~5</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl73"><font size="2" face="맑은 고딕">　</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67" height="22"><font size="2" face="맑은 고딕">트라이셉스 프레스 다운</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl65"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">트라이셉스 프레스 다운</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">15~20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">3~5</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl73"><font size="2" face="맑은 고딕">　</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67" height="22"><font size="2" face="맑은 고딕">리스트 컬</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl65"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">리스트 컬</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">15~20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">3~5</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl73"><font size="2" face="맑은 고딕">　</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; width: 54pt; height: 115.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl72" height="154" rowspan="7" width="72"><font size="2" face="맑은 고딕">5일(금)<br />(하체)</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">레그프레스</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl65"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; width: 54pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl72" rowspan="6" width="72"><font size="2" face="맑은 고딕">4일<br />(하체)</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">레그프레스</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">15~20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">3~5</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl73"><font size="2" face="맑은 고딕">　</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67" height="22"><font size="2" face="맑은 고딕">스쿼트</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl65"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">데드리프트</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">15~20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">3~5</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl73"><font size="2" face="맑은 고딕">　</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67" height="22"><font size="2" face="맑은 고딕">레그 익스텐션</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl65"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">레그 익스텐션</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">15~20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">3~5</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl73"><font size="2" face="맑은 고딕">　</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67" height="22"><font size="2" face="맑은 고딕">라잉 레그컬</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl65"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">라잉 레그컬</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">15~20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">3~5</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl73"><font size="2" face="맑은 고딕">　</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67" height="22"><font size="2" face="맑은 고딕">레그 레이즈</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl65"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: yellow; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl69"><font size="2" face="맑은 고딕">힙 어덕션</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: yellow; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">15~20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: yellow; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">3~5</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: yellow; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl75"><font size="2" face="맑은 고딕">추가</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67" height="22"><font size="2" face="맑은 고딕">싯업</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl65"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">러닝 머신</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">20~30분</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">1</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl73"><font size="2" face="맑은 고딕">　</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67" height="22"><font size="2" face="맑은 고딕">러닝 머신</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70" rowspan="4"><font size="2" face="맑은 고딕">매일</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: yellow; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl69"><font size="2" face="맑은 고딕">플랭크</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: yellow; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">1분~2분</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: yellow; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">3~5</font></td> <td style="border-bottom: black 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: yellow; width: 90pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl78" rowspan="4" width="120"><font size="2" face="맑은 고딕">매일<br />웜업 및 스트레칭 후</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67" height="22"><font size="2" face="맑은 고딕">6일(토)</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">휴식</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: yellow; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl69"><font size="2" face="맑은 고딕">레그레이즈</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: yellow; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">15~20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: yellow; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">3~5</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; height: 16.5pt; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67" height="22"><font size="2" face="맑은 고딕">7일(일)</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl67"><font size="2" face="맑은 고딕">휴식</font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: yellow; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl69"><font size="2" face="맑은 고딕">싯업(레그레이즈 휴식간)</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: yellow; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">15~20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: yellow; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">3~5</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; height: 16.5pt; border-top: #c0c0c0; border-right: #c0c0c0" class="xl66" height="22"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl66"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: yellow; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl69"><font size="2" face="맑은 고딕">사이드밴드</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: yellow; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">15~20</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: yellow; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl68"><font size="2" face="맑은 고딕">3~5</font></td></tr> <tr style="height: 16.5pt" height="22"> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; height: 16.5pt; border-top: #c0c0c0; border-right: #c0c0c0" class="xl66" height="22"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0" class="xl66"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: #c0c0c0; border-left: #c0c0c0; background-color: transparent; border-top: #c0c0c0; border-right: #c0c0c0"><font size="2" face="맑은 고딕"></font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext 0.5pt solid; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">일요일</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">휴식</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">　</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">　</font></td> <td style="border-bottom: windowtext 0.5pt solid; border-left: windowtext; background-color: transparent; border-top: windowtext; border-right: windowtext 0.5pt solid" class="xl70"><font size="2" face="맑은 고딕">　</font></td></tr></tbody></table></div> <div> </div> <div> </div> <div>오른쪽과 같이 운동을 한다고 하였을 때(최대 중량으로), 운동 순서라던지, 아니면 이 운동 대신 다른 운동이 좋겠다.. 아니면 횟수를 더 넣으면 좋겠다</div> <div> </div> <div>근육을 키울거면 대근육 위주로 조진(근매스 증가?) 후 근매스(데피니션 ?) 으로 운동하는 방법에 대한 조언이라던지..</div> <div> </div> <div>등의 조언을 해주시면 대단히 감사하겠습니다.</div> <div> </div> <div>*스쿼트는 무릎 관절이 썩 좋지 않아서 맨몸&횟수로 허벅지를 조지기로 하였습니다..</div> <div> </div> <div> </div> <div>모두들 건강한 다이어트 하세요~ ^^</div> <div> </div>