Latihan

bulgarian split squat 3×10-12 · overhead press 3×8-10 · chest supported row 3×10-12 · leg curl 3×12-15 · tricep pushdown 3×12-15 · hanging leg raise 3×10-15

barbell back squat 3×8-10 · bench press 3×8-10 · seated cable row 3×10-12 · lat pulldown 3×10-12 · dumbbell shoulder press 2×10-12 · cable crunch 3×12-15

romanian deadlift 3×8-10 · incline dumbbell press 3×8-12 · pull up 3×maksimal · leg press 3×10-12 · dumbbell lateral raise 3×12-15 · dumbbell bicep curl 2×10-12