Pasti, ieu rencana latihan nu bisa dipigawé di imah kalawan dumbbells: Poé 1: dada jeung Triceps • Warm-up: 5-10 menit cardio ringan jeung stretches dinamis. • Dumbbell bench press: 3 sét 10 reps. • Dumbbell flies: 3 sét 10 reps. • Close-grip dumbbell press: 3 sét 10 reps. • Overhead dumbbell extension: 3 sét 10 reps. • Tricep kickbacks: 3 sét 10 reps. • Relax 1-2 menit antara unggal set. Poé 2: Balik jeung Biceps • Dum Dum Dumm-up: 5-10 menit light weight and dynamic stretches. • Dumbbell rows: 3 sét 10 reps. • Single-arm stretch dumbbell press: 3 sét 10 reps. • Dumbbell set. • Dumbbell set. • Dumbbell set. • 3 set. •
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