Di dieu aya tilu dinten dumbbell latihan rencana: Poé 1: Upper Body - 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 - Poé 2: Lower Body - Cuplet detik 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 press - 3 sét 10-12 rep - Dumbbell baris - 3 sét 10-12 rep - 3 sét 10-12 rep - hasilna - Sababaraha sét 10-12 set - Dumbbell leg - 3 set - 3 set - 3 - Exercise - 3 - Exercise - 3 - Exercise - 3 - Exercise
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