Pasti, di dieu aya conto rencana latihan pikeun saminggu sareng rencana tuangeun pikeun ngabantosan anjeun kéngingkeun beurat: Rencana latihan: Senén: Panas: 5-10 menit kardio enteng (jogging, lompat jacks, jsb) Weightlifting: 3 sét 8-12 reps squats 3 sét 8-12 reps tina bench press 3 sét 8-12 reps tina barbell press 3 sét 8-12 reps tina barbell bicep curls 3 sét 8-12 reps tina barbell pull downs Salasa: Panas: 5-10 menit kardio enteng (jogging, lompat jacks, jsb) Weightlifting: 3 sét 8-12 reps tina deadlift 3 sét 8-12 reps tina press militer 3 sét 8-12 reps tina snackles 3 sét 8-12 reps tina barbell reps: Inget Grado-up: 3 menit 8-12 reps tina barbell reps 3
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