Di dieu hiji conto latihan rutin anjeun bisa nuturkeun pikeun 6 poé saminggu: Poé 1: Legs Squats: 3 sét 8-12 reps Deadlifts: 3 sét 8-12 reps Lunges: 3 sét 8-12 reps (per suku) Kalung Raises: 3 sét 12-15 reps Leg Press: 3 sét 8-12 reps Poé 2: Pull-Up: 3 sét 8-12 reps Barbell Bar: 3 sét 8-12 reps Lat Pulldowns: 3 sét 8-12 reps Dumbbell Hammer Curls: 3 sét 12-15 reps Face Pulls: 3 sét 12-15 reps Poé 3: Push Bench Press: 3 sét 8-12 reps Dumbbell Flys: 3 tina 8-12 reps Overhead Press: 3 sét 8-12 reps Pull-Up: 3 sét 8-12 reps Per siklus 8-12 Reps: 3-12 reps Lat Pulldowns
spam fails_task lang_mismatch pii not_appropriate hate_speech sexual_content quality toxicity humor helpfulness creativity violence