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하체운동 Barbell squat 6set Leg press 4set Leg Extension 3set Lying leg curl 3set Seated calf Raise 3set 어깨운동 Seated dumbbell Press 3set Side Lateral Raise 3set 복근 운동 Crunches 3set Hanging leg Raise 3set 사진 출처 : http://www.bodybuilding.com/fun/lee-labrada-12-week-lean-body