Ieu rencana latihan tilu dinten dumbbell pikeun anjeun sobat: Poé 1: Awak Luhur - Dumbbell bench press - 3 sét 10-12 rep - Dumbbell baris - 3 sét 10-12 rep - Dumbbell taktak press - 3 sét 10-12 rep - Dumbbell bicep curls - 3 sét 10-12 rep - Tricep kickbacks - 3 sét 10-12 rep Day 2: Awak handap - Cuplet squats - 3 sét 10-12 rep - Dumbbell lunges - 3 sét 10-12 rep per leg - Dumbbell deadlift - 3 sét 10-12 rep - Calf raises - 3 sét 10-12 rep Day 3: Total Body - Dumbbell bench press - 3 sét 10-12 reps - Dumbbell rows - 3 sét - Dumbbell carbs - 3 sét - 3 sét - Dumbbell set - 3 sét - Kalsi - 3 sét - 3 sét - 3 sét - 3 sét - 3 sét - 3 sét - 3 sét - 3 sét - 3 sét
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