Pasti! di dieu rencana hiji minggu workout buah jeung rencana dahar pikeun 26 taun heubeul anu hayang gain beurat jeung otot. rencana gawé (kira 3 jam / poé - 3 kali / minggu): Senén (Push-day): light jog (10 - 30 menit) Bench-press (Heavy weight, 4 - 6 repetitions, 4 sét) Overhead-go-press (Heavy weight, 3 - 5 repetitions, 4 sét) Skull-crusher / overhead-tricep-extensions (Medium weight, 6 - 7 repetitions, 4 sét, 4 sét) Panjang (Medium weight, 6 - 7 repetitions, 4 repetitions, 4 repetitions, 4 repetitions) Panjang (Sunday) Panjang (Medium weight, 4 repetitions, 4 repetitions, 4 repetitions) Panjang (Sunday) Panjang (Sunday) Panjang (
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