Pasti, di dieu aya conto SBD (squat, bench press, deadlift) latihan dibagi: Poé 1: Squats Warm-up: 10 reps x bar kosong, 8 reps x beurat enteng, 6 reps x beurat moderat Work Set: 4 sét x 8 reps x beurat beurat Beurat 2: Bench Press Warm-up: 10 reps x bar kosong, 8 reps x beurat enteng, 6 reps x beurat moderat Work Set: 4 set x 8 reps x beurat beurat beurat beurat: 3 Deadlift Warm-up: 10 reps x bar kosong, 8 reps x beurat beurat beurat, 6 reps x beurat moderat Work Set: 4 set x 8 reps x beurat beurat beurat Ieu ngan hiji conto, sarta jumlah reps jeung set, kitu ogé beurat pemanasan, bisa disalu
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