link Gdrive
- Dapatkan link
- X
- Aplikasi Lainnya
- Dapatkan link
- X
- Aplikasi Lainnya
wo plan
Senin rest Seloso bicep Rebo triceps Kemis rest Jemuah back Sebtu legday Minggu kardio sak ulan peng 2 karo nopal Selasa bicep curl 3×14, preacher 2×11 Rebo triceps push down 4×12 push up 3×20 Jemuah dumbell row 4x14 , pull up (assist) 3×15 Sebtu squad (heavy)2x14 light 3 ×15 calf raise 4×13 leg extension 15 lb 3×13 Important note in calf raise,dumbell row pull up must be in good form and mind muscle conection Calorie intake 3000
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