Pasti! Ieu versi disaluyukeun tina split sarua, dirancang pikeun pemula: Senén: Warm-up: Ngalakukeun 2-3 sét kardio ringan jeung stretching dinamis Strength Training: Cool-down: 5-10 menit rolling jeung foam rolling Salasa: Warm-up: 5-10 menit rolling ringan, deadlift, bench press, jeung baris, ngalakonan 2-3 sét 6-8 reps kalawan beurat lighter. latihan bantuan: Latihan aksésori nu sasaran detik husus otot, kayaning curls bicep, tricep extension, calf raises, sarta ups. Ngalakonan 2-3 sét 6-8 reps. Cool-down: 5-10 menit rolling jeung foam rolling intensif Salasa: Warm-up: 5-10 menit rolling ringan, sarta stretching dinamis Power Training: Fokus kana gerakan explosive, kayaning plyamometrics, plyam squats, sarta jumps, jumps.
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