Pasti, di dieu aya rencana latihan dumbbell 3-hari kalayan fokus kana kelompok otot anu béda unggal dinten: Poé 1: Tetep sareng Triceps Panaskeun: 5-10 menit kardio ringan (contona jogging di tempat, lompat jack) Dumbbell bench press: 3 sét 8-12 repels Dumbbell flies: 3 sét 10-15 repels Dumbbell tricep extension: 3 sét 10-15 repels Close-grip Dumbbell bench press: 3 sét 8-12 repels Overhead dumbbell tricep extension: 3 sét 10-15 repels Rest for 1-2 menit antara sét. Poé 2: 10-15 set 10-15 Dumbbell and Biceps Panaskeun: 5-10 menit kardio ringan (contona jogging di tempat, lompat jack) Dumbbell jumping As garis-over: 3 sét 8-12 repels Dumbbell tricep extension: 3 sét reps-reps Komo reps: 3-12 reps:
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