Pasti! di dieu aya conto rencana latihan pikeun saminggu, ogé conto rencana tuangeun pikeun ngabantosan anjeun nyumponan kabutuhan kalori anjeun pikeun gain otot: Latihan rencana: Poé 1: Set 8-10 reps Upper Body Barbell bench press: 3 sét 8-10 reps Dumbbell flys: 3 sét 8-10 reps Dumbbell flys: 3 sét 8-10 reps Dumbbell bicep curls: 3 sét 8-10 reps Tricep pushdowns: 3 sét 8-10 reps Poé 2: Awak handap Baramed squats: 3 sét 8-10 reps Deadlifts: 3 sét 8-10 reps Lunges: 3 sét 8-10 reps (per kaki) Kaléng raises: 3 sét 12-15 reps Dumbbell Day 3: Awak luhur Snabbell bench press: 3 sét 8-10 reps Barbell reps: 3 sét 8 reps: 3 sét 8 reps: 3 sét 8 reps: 8 reps: 8 reps:
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