<div class="document_177736977_0 xe_content"><p><img src="/dvs/c/18/09/17/631eb138ea29d9d1d5f01817fabbd570.jpg" alt="default_1435221995.jpg" style="" /></p>
<p><img src="/dvs/c/18/09/17/47d5b7a28c3179cc0062b2b012a12c43.jpg" alt="Screenshot_20180917-233542_Samsung Internet.jpg" style="" /></p>
<p><img src="/dvs/c/18/09/17/86a2c45a633ecf6070a21dac9fcfaffa.jpg" alt="default_1435221983.jpg" style="" /></p>
<p><img src="/dvs/c/18/09/17/c516e4a24db3bbd311f6accab9ca8d43.jpg" alt="Screenshot_20180917-233600_Samsung Internet.jpg" style="" /></p>
<p><img src="/dvs/c/18/09/17/19511f5633a6cdf8f5a16e82d6056db2.jpg" alt="default_1435221971.jpg" style="" /></p>
<p><img src="/dvs/c/18/09/17/0821538925dadfa88476ba6b3df31916.jpg" alt="Screenshot_20180917-233655_Samsung Internet.jpg" style="" /></p>
<p> </p>
<p> </p>
<p> </p>
<p> </p>
<p>위에는 12회기준이고</p>
<p> </p>
<p> </p>
<p>아래부터는 1회(1rm기준)</p>
<p>초보자들은 1rm을 못 드니까 1rm계산법을 통해 보면 됨</p>
<p> </p>
<p>1rm계산표</p>
<p><img src="/dvs/c/18/09/18/20d566141d5ef4887749481458544a2d.JPG" alt="data_bbman_rm.JPG" style="" /></p>
<p><img src="/dvs/c/18/09/18/fa787a241edf98624cd99cac918e2ac0.JPG" alt="data_bbman_rm2.JPG" style="" /></p>
<p> </p>
<p> </p>
<p> </p>
<p> </p>
<p> </p>
<p> </p>
<p> </p>
<p>1rm기준 3대운동 평균</p>
<p> </p>
<p><img src="/dvs/c/18/09/18/8ce35a5b0f4a490e01993f92339a6630.png" alt="1389768857wnVs9lsCW2I7xjtrSosAv.png" style="" /></p>
<p><img src="/dvs/c/18/09/18/1d863fbe8ace65ec1848c195077b74ef.png" alt="1389768851GoncI4tr39YlEnCJ97MeuniJxA.png" style="" /></p>
<p><img src="/dvs/c/18/09/18/4874de69974fcacfa264b379be6320bf.png" alt="1389768854kx63IsaaSqtM3Mx.png" style="" /></p></div></div>
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<a title="여의도오피" href="https://www.yr.no/nn/s%C3%B8k?q=%E2%9D%BA%EC%97%AC%EC%9D%98%EB%8F%84%EC%98%A4%ED%94%BC%E3%80%8E%EC%9C%A0%EC%9C%A0%EB%8B%B7%EC%BB%B4%E3%80%8F%E3%80%8Euuwwo%EB%8B%B7com%E3%80%8F%E2%96%B6%EC%97%AC%EC%9D%98%EB%8F%84%ED%92%80%EC%8B%B8%EB%A1%B1%E2%9D%BA%EC%97%AC%EC%9D%98%EB%8F%84%ED%95%B8%ED%94%8C%E2%9D%BA%EC%97%AC%EC%9D%98%EB%8F%84%ED%82%A4%EC%8A%A4%EB%B0%A9%E2%96%B6%EC%97%AC%EC%9D%98%EB%8F%84%EC%8A%A4%ED%8C%8C%E2%9D%BA%EC%97%AC%EC%9D%98%EB%8F%84%EA%B1%B4%EB%A7%88%E2%9D%BA%EC%97%AC%EC%9D%98%EB%8F%84%EB%A6%BD%EC%B9%B4%ED%8E%98 " target="_blank">여의도오피</a>
<a title="용인오피" href="https://www.yr.no/nn/s%C3%B8k?q=uuwwo.com%E3%80%8E%EC%9A%A9%EC%9D%B8%EC%98%A4%ED%94%BC%E3%80%8F%E2%94%97%EC%9A%A9%EC%9D%B8%ED%9C%B4%EA%B2%8C%ED%85%94%E2%94%9B%EF%BC%88%EC%9C%A0%EC%9C%A0%EB%8B%B7%EC%BB%B4%EF%BC%89%E2%94%97%EC%9A%A9%EC%9D%B8%EC%8A%A4%ED%8C%8C%E2%94%9B%E2%9D%BB%EC%9A%A9%EC%9D%B8%ED%92%80%EC%8B%B8%EB%A1%B1%E2%9D%BB%EC%9A%A9%EC%9D%B8%EA%B1%B4%EB%A7%88--%E2%89%AB%EC%9A%A9%EC%9D%B8%EC%95%84%EB%A1%9C%EB%A7%88%E2%97%88%EC%9A%A9%EC%9D%B8%EB%A6%BD%EC%B9%B4%ED%8E%98 " target="_blank">용인오피</a>
<a title="인덕원오피" href="https://www.yr.no/nn/s%C3%B8k?q=uuwwo.com%E3%80%8A%EC%9D%B8%EB%8D%95%EC%9B%90%EC%98%A4%ED%94%BC%E3%80%8B%E2%91%A5%EC%9D%B8%EB%8D%95%EC%9B%90%EC%8A%A4%ED%8C%8C%E2%91%A5%EC%9D%B8%EB%8D%95%EC%9B%90%ED%95%B8%ED%94%8C%E2%91%A5%EC%9C%A0%EC%9C%A0%E2%91%A5%EC%9D%B8%EB%8D%95%EC%9B%90%ED%82%A4%EC%8A%A4%EB%B0%A9%E2%91%A5%EC%9D%B8%EB%8D%95%EC%9B%90%EB%A6%BD%EC%B9%B4%ED%8E%98%E2%94%97%EC%9D%B8%EB%8D%95%EC%9B%90%EA%B1%B4%EB%A7%88%E2%94%9B%E2%94%97%EC%9D%B8%EB%8D%95%EC%9B%90%EC%95%84%EB%A1%9C%EB%A7%88%E2%94%9B%E2%91%A5%EC%9D%B8%EB%8D%95%EC%9B%90%EC%95%88%EB%A7%88 " target="_blank">인덕원오피</a>
<a title="인천오피" href="https://www.yr.no/nn/s%C3%B8k?q=%E2%94%8F%EC%9D%B8%EC%B2%9C%EC%98%A4%ED%94%BC%E2%94%9B%E2%91%A6%EC%9D%B8%EC%B2%9C%EA%B1%B4%EB%A7%88%E3%80%8Cuuwwo%EB%8B%B7com%E3%80%8D%E2%94%8F%EC%9C%A0%EC%9C%A0%E2%94%9B%E2%91%A6%EC%9D%B8%EC%B2%9C%ED%82%A4%EC%8A%A4%EB%B0%A9%E2%91%A6%EC%9D%B8%EC%B2%9C%EC%95%88%EB%A7%88%E2%91%A6%EC%9D%B8%EC%B2%9C%ED%9C%B4%EA%B2%8C%ED%85%94%E2%94%8F%EC%9D%B8%EC%B2%9C%EC%95%84%EB%A1%9C%EB%A7%88%E2%94%9B%E2%97%87%EC%9D%B8%EC%B2%9C%EC%8A%A4%ED%8C%8C " target="_blank">인천오피</a>
<a title="학동오피" href="https://www.yr.no/nn/s%C3%B8k?q=%E2%93%BAuuwwo%EB%8B%B7com%E2%93%BA%EF%BC%9C%ED%95%99%EB%8F%99%EC%98%A4%ED%94%BC%EF%BC%9E%EF%BD%9B%EC%9C%A0%EC%9C%A0%EB%8B%B7%EC%BB%B4%EF%BD%9D%E2%93%BA%ED%95%99%EB%8F%99%EB%A6%BD%EC%B9%B4%ED%8E%98%EF%BD%9B%ED%95%99%EB%8F%99%EA%B1%B4%EB%A7%88%EF%BD%9D%E2%93%BA%ED%95%99%EB%8F%99%ED%92%80%EC%8B%B8%EB%A1%B1%E2%93%BA%ED%95%99%EB%8F%99%ED%95%B8%ED%94%8C%E2%94%97%ED%95%99%EB%8F%99%EC%98%A4%ED%94%BC%E2%94%9B%E2%93%BA%ED%95%99%EB%8F%99%EC%8A%A4%ED%8C%8C " target="_blank">학동오피</a>
<a title="답십리오피" href="https://www.yr.no/nn/s%C3%B8k?q=%E2%96%B6%EB%8B%B5%EC%8B%AD%EB%A6%AC%EC%98%A4%ED%94%BC%E2%93%BB%EB%8B%B5%EC%8B%AD%EB%A6%AC%EC%95%88%EB%A7%88%E2%93%BBuuwwo.com%E2%93%BB%E2%94%97%EC%9C%A0%EC%9C%A0%E2%94%9B%E2%93%BB%EB%8B%B5%EC%8B%AD%EB%A6%AC%ED%82%A4%EC%8A%A4%EB%B0%A9%E2%96%B6%EB%8B%B5%EC%8B%AD%EB%A6%AC%EC%95%84%EB%A1%9C%EB%A7%88%E2%93%BB%EB%8B%B5%EC%8B%AD%EB%A6%AC%EB%A6%BD%EC%B9%B4%ED%8E%98%E2%96%B6%EB%8B%B5%EC%8B%AD%EB%A6%AC%EC%8A%A4%ED%8C%8C%E2%93%BB%EB%8B%B5%EC%8B%AD%EB%A6%AC%EA%B1%B4%EB%A7%88 " target="_blank">답십리오피</a>
<a title="강동오피" href="https://www.yr.no/nn/s%C3%B8k?q=uuwwo.com%E3%80%8E%EA%B0%95%EB%8F%99%EC%98%A4%ED%94%BC%E3%80%8F%E2%94%97%EA%B0%95%EB%8F%99%ED%9C%B4%EA%B2%8C%ED%85%94%E2%94%9B%EF%BC%88%EC%9C%A0%EC%9C%A0%EB%8B%B7%EC%BB%B4%EF%BC%89%E2%94%97%EA%B0%95%EB%8F%99%EC%8A%A4%ED%8C%8C%E2%94%9B%E2%9D%BB%EA%B0%95%EB%8F%99%ED%92%80%EC%8B%B8%EB%A1%B1%E2%9D%BB%EA%B0%95%EB%8F%99%EA%B1%B4%EB%A7%88--%E2%89%AB%EA%B0%95%EB%8F%99%EC%95%84%EB%A1%9C%EB%A7%88%E2%97%88%EA%B0%95%EB%8F%99%EB%A6%BD%EC%B9%B4%ED%8E%98 " target="_blank">강동오피</a>
<a title="건대오피" href="https://www.yr.no/nn/s%C3%B8k?q=%E2%9D%BC%EA%B1%B4%EB%8C%80%EC%98%A4%ED%94%BC%E2%9D%BCuuwwo.com%E3%80%94%EC%9C%A0%EC%9C%A0%EB%8B%B7%EC%BB%B4%E3%80%95%E2%9D%BC%EA%B1%B4%EB%8C%80%ED%92%80%EC%8B%B8%EB%A1%B1%E2%9D%BC%EA%B1%B4%EB%8C%80%EB%A6%BD%EC%B9%B4%ED%8E%98%E2%9D%BC%EA%B1%B4%EB%8C%80%ED%95%B8%ED%94%8C%E2%89%A4%EA%B1%B4%EB%8C%80%EC%95%88%EB%A7%88%E2%89%A5%E2%9D%BC%EA%B1%B4%EB%8C%80%EC%95%84%EB%A1%9C%EB%A7%88%E2%9D%BC%EA%B1%B4%EB%8C%80%ED%82%A4%EC%8A%A4%EB%B0%A9 " target="_blank">건대오피</a>
<a title="공덕오피" href="https://www.yr.no/nn/s%C3%B8k?q=%E2%94%8F%EA%B3%B5%EB%8D%95%EC%98%A4%ED%94%BC%E2%94%9B%E2%91%A6%EA%B3%B5%EB%8D%95%EA%B1%B4%EB%A7%88%E3%80%8Cuuwwo%EB%8B%B7com%E3%80%8D%E2%94%8F%EC%9C%A0%EC%9C%A0%E2%94%9B%E2%91%A6%EA%B3%B5%EB%8D%95%ED%82%A4%EC%8A%A4%EB%B0%A9%E2%91%A6%EA%B3%B5%EB%8D%95%EC%95%88%EB%A7%88%E2%91%A6%EA%B3%B5%EB%8D%95%ED%9C%B4%EA%B2%8C%ED%85%94%E2%94%8F%EA%B3%B5%EB%8D%95%EC%95%84%EB%A1%9C%EB%A7%88%E2%94%9B%E2%97%87%EA%B3%B5%EB%8D%95%EC%8A%A4%ED%8C%8C " target="_blank">공덕오피</a>
<a title="광화문오피" href="https://www.yr.no/nn/s%C3%B8k?q=%EF%BD%9Buuwwo.com%EF%BD%9D%EA%B4%91%ED%99%94%EB%AC%B8%EC%98%A4%ED%94%BC%E2%91%A7%EC%9C%A0%EC%9C%A0%E3%80%8C%EA%B4%91%ED%99%94%EB%AC%B8%ED%9C%B4%EA%B2%8C%ED%85%94%E3%80%8D%E3%80%8C%EA%B4%91%ED%99%94%EB%AC%B8%EA%B1%B4%EB%A7%88%E3%80%8D%E2%91%A7%EA%B4%91%ED%99%94%EB%AC%B8%ED%82%A4%EC%8A%A4%EB%B0%A9%E3%80%8C%EA%B4%91%ED%99%94%EB%AC%B8%EC%95%84%EB%A1%9C%EB%A7%88%E3%80%8D%E2%91%A7%EA%B4%91%ED%99%94%EB%AC%B8%ED%95%B8%ED%94%8C%E2%91%A7%EA%B4%91%ED%99%94%EB%AC%B8%EC%95%88%EB%A7%88 " target="_blank">광화문오피</a>
<a title="길동오피" href="https://www.yr.no/nn/s%C3%B8k?q=%E2%96%B6%EA%B8%B8%EB%8F%99%EC%98%A4%ED%94%BC%E2%93%BB%EA%B8%B8%EB%8F%99%EC%95%88%EB%A7%88%E2%93%BBuuwwo.com%E2%93%BB%E2%94%97%EC%9C%A0%EC%9C%A0%E2%94%9B%E2%93%BB%EA%B8%B8%EB%8F%99%ED%82%A4%EC%8A%A4%EB%B0%A9%E2%96%B6%EA%B8%B8%EB%8F%99%EC%95%84%EB%A1%9C%EB%A7%88%E2%93%BB%EA%B8%B8%EB%8F%99%EB%A6%BD%EC%B9%B4%ED%8E%98%E2%96%B6%EA%B8%B8%EB%8F%99%EC%8A%A4%ED%8C%8C%E2%93%BB%EA%B8%B8%EB%8F%99%EA%B1%B4%EB%A7%88 " target="_blank">길동오피</a>
<a title="논현오피" href="https://www.yr.no/nn/s%C3%B8k?q=%EF%BC%88uuwwo.com%EF%BC%89%EB%85%BC%ED%98%84%EC%98%A4%ED%94%BC%E2%94%97%EC%9C%A0%EC%9C%A0%E2%94%9B%EF%BC%88%EB%85%BC%ED%98%84%EC%98%A4%ED%94%BC%EF%BC%89%E3%80%90%EB%85%BC%ED%98%84%ED%92%80%EC%8B%B8%EB%A1%B1%E3%80%91%EF%BC%88%EB%85%BC%ED%98%84%EC%95%88%EB%A7%88%EF%BC%89%E2%93%BC%EB%85%BC%ED%98%84%EC%95%84%EB%A1%9C%EB%A7%88%E3%80%90%EB%85%BC%ED%98%84%ED%95%B8%ED%94%8C%E3%80%91%E2%93%BC%EB%85%BC%ED%98%84%ED%9C%B4%EA%B2%8C%ED%85%94 " target="_blank">논현오피</a>
<a title="방학오피" href="https://www.yr.no/nn/s%C3%B8k?q=%E2%9D%BC%EB%B0%A9%ED%95%99%EC%98%A4%ED%94%BC%E2%9D%BCuuwwo.com%E3%80%94%EC%9C%A0%EC%9C%A0%EB%8B%B7%EC%BB%B4%E3%80%95%E2%9D%BC%EB%B0%A9%ED%95%99%ED%92%80%EC%8B%B8%EB%A1%B1%E2%9D%BC%EB%B0%A9%ED%95%99%EB%A6%BD%EC%B9%B4%ED%8E%98%E2%9D%BC%EB%B0%A9%ED%95%99%ED%95%B8%ED%94%8C%E2%89%A4%EB%B0%A9%ED%95%99%EC%95%88%EB%A7%88%E2%89%A5%E2%9D%BC%EB%B0%A9%ED%95%99%EC%95%84%EB%A1%9C%EB%A7%88%E2%9D%BC%EB%B0%A9%ED%95%99%ED%82%A4%EC%8A%A4%EB%B0%A9 " target="_blank">방학오피</a>
<a title="사당오피" href="https://www.yr.no/nn/s%C3%B8k?q=uuwwo%EB%8B%B7com%EF%BC%9C%EC%9C%A0%EC%9C%A0%EB%8B%B7%EC%BB%B4%EF%BC%9E%E3%80%94%EC%82%AC%EB%8B%B9%EC%98%A4%ED%94%BC%E3%80%95%E2%9D%BD%EC%82%AC%EB%8B%B9%ED%82%A4%EC%8A%A4%EB%B0%A9%E2%9D%BD%EC%82%AC%EB%8B%B9%EC%8A%A4%ED%8C%8C%E3%80%94%EC%82%AC%EB%8B%B9%EC%95%84%EB%A1%9C%EB%A7%88%E3%80%95%E3%80%94%EC%82%AC%EB%8B%B9%ED%95%B8%ED%94%8C%E3%80%95%E2%9D%BD%EC%82%AC%EB%8B%B9%EC%95%88%EB%A7%88%E2%9D%BD%EC%82%AC%EB%8B%B9%ED%92%80%EC%8B%B8%EB%A1%B1 " target="_blank">사당오피</a>
<a title="성북오피" href="https://www.yr.no/nn/s%C3%B8k?q=%EF%BD%9Buuwwo.com%EF%BD%9D%EC%84%B1%EB%B6%81%EC%98%A4%ED%94%BC%E2%91%A7%EC%9C%A0%EC%9C%A0%E3%80%8C%EC%84%B1%EB%B6%81%ED%9C%B4%EA%B2%8C%ED%85%94%E3%80%8D%E3%80%8C%EC%84%B1%EB%B6%81%EA%B1%B4%EB%A7%88%E3%80%8D%E2%91%A7%EC%84%B1%EB%B6%81%ED%82%A4%EC%8A%A4%EB%B0%A9%E3%80%8C%EC%84%B1%EB%B6%81%EC%95%84%EB%A1%9C%EB%A7%88%E3%80%8D%E2%91%A7%EC%84%B1%EB%B6%81%ED%95%B8%ED%94%8C%E2%91%A7%EC%84%B1%EB%B6%81%EC%95%88%EB%A7%88 " target="_blank">성북오피</a>
</div>
