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