Latihan Hanya Menggunakan Dumbell [GOCENGFTW]

DOWNLOADS/VIEWS: 36/2018

RATING: 84 (FROM 2 JEFIT MEMBERS)

2 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Program ini dibuat khusus untuk klien program Gymaniac Transform Yourself | Goceng/day – Goraturan ftw.

Untuk informasi lebih lanjut mohon kunjungi situs kami dengan link berikut: http://gymaniac.net/transform

Day 1
Day 2

Chest/Back/Shoulder 6 exercises, 1 hr 3 mins

Elevated Push-Up	4x10 reps	rest: 90s
Dumbbell One-Arm Row	4x10 reps	rest: 90s
Dumbbell Bench Press	4x10 reps	rest: 90s
Dumbbell Pullover	4x10 reps	rest: 90s
Dumbbell Seated Arnold Press	4x10 reps	rest: 90s
Dumbbell Lateral Raise	3x12 reps	rest: 60s

Legs/Arms 6 exercises, 55 mins

Dumbbell Plie Squat	4x10 reps	rest: 100s
Dumbbell Stiff-Leg Deadlift	4x10 reps	rest: 90s
Dumbbell Reverse Lunge	3x10 reps	rest: 100s
Dumbbell Wall Squat	3x10 reps	rest: 90s
Dumbbell Concentration Curl	3x10 reps	rest: 60s
Dumbbell Seated Tricep Press	3x10 reps	rest: 60s