1. Basic squat : Barbell weight 12kg. 9-10 reps for set x 8 2. - TopicsExpress

1. Basic squat : Barbell weight 12kg. 9-10 reps for set x 8 2. Deadlift : Barbell weght 12 -19 kg. 9-10 reps for set x 8 (เซ็ทที่ 3-8 เพิ่ม นน.จาก 12 เป็น 19kg) 3. Lateral Hops BW 4. Alternating lunges : Dumbbell 6 kg for each 10 reps x 8 set 5. Flutterkicks BW 6. Calf Raises : Dumbbell 6 kg for each 12-13reps for set x 8 set 7. Sumo Squat : Dumbbell 6 kg. for each 8-9 reps for set x 8 set 8. Crunches : Dumbbell 5 kg. 9-10 reps for set x 8 set 9. Cross over Lunges : Kettle Bell 5 Kg. 8 reps for set x 8 set 10. Back Bows : BW Crunches ในวีดิโอ ไม่ได้ใช้ นน.แต่เราเพิ่มเข้าไปเองจ้ะ https://youtube/watch?v=d7r8vir2aEg

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