1. Basic program pattern
1.1. 10 min. Stretching
1.2. 10 min. Warm-Up
1.3. 30 min. weight training
1.4. 10 min. abdominal muscles
1.5. 10 min. cool down
2. weight training program
2.1. beginning 6~7 RM(Repetition Maximum)
2.2. 1RM = maximum amount of weight one can lift in a single repetition for a given exercise
2.3. 10 ~ 12 RM with 3 Set for physical strength
2.4. ~ 20 RM with 3 Set for muscle endurance
3. Weekly Program
3.1. Mon. for upper body
3.2. Tue. for lower body
3.3. Wed. for whole body
3.4. Thus. for upper body
3.5. Fri. for lower body
3.6. Sat. for relax
4. Practices for each part of body
4.1. upper body
4.1.1. bench press
4.1.2. lateral raise
4.1.3. babel curl
4.1.4. upright row
4.2. lower body
4.2.1. squat
4.2.2. lunge
4.2.3. leg extension
4.2.4. leg curl
4.3. whole body
4.3.1. deadlift
4.3.2. burpee test – 20 times , 3set
4.3.3. prone leg up