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176 125+

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13

MIC
176 165
178

15%

10KG KG

MIC

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4

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QQ
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|2 2014-11-09 13:57

11

|3 2014-11-09 13:57

:
2014-11-11 04:31

1.
2.
3.

1
100%

0.2

3 ()

T-DUBJustFly

|4 2014-11-09 13:57

1
2-

8-15
3-8

5*5

10

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|5 2014-11-09 13:57

**

75

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20
1.5

3 1.5 %>_
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6*15, 6*12
3-8
4-6 80% 90%
100%

|6 2014-11-09 13:57

! PK
BOSS

M 10*10

10*10 1.5 2

2

|7 2014-11-09 13:57

3 12-15

2-3

|8 2014-11-09 13:58

300
70 260

4-6 *6-10

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|9 2014-11-09 13:58

Glute Ham Raise
2-3

150 160 180

2008

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6-10

|10 2014-11-09 13:58

500

2 3

4 5 10-12
180 3 5 20

|11 2014-11-09 13:59

1 2

10 15 20 20

 3 4 15

|12 2014-11-09 13:59

 4
1.

2.

3.

4.

|13 2014-11-09 13:59

|14 2014-11-09 13:59

|15 2014-11-09 14:00

1
/ 5MIN 5MIN

1. 30 + 10 2-3

2.

2-3
4 15 4 12 5 10 5 8
20M 3

3. 3
4 12 4 10 4 8 12-10-8-6
4. 3s 1S
3 15 3 12 3 10 4 10
5.
3 30 4 25 5 20 5 25
6.15 3 30S
5kg

7. 10

1.

2. 30m+ 30m
3.100M 50M 2 40M 4 20M6

4.-------
3-4

1./ 5MIN 5MIN

2.3
3. 2-3

3 12 3 10 3 8 3 6
4. ( 16 ) 8 3

5.

3 15 4 15 3 20 4 20
6. 3-5 20-25

|16 2014-11-09 14:00

50M

|17 2014-11-09 14:00

http://bbs.hupu.com/10587518.html