Senaman

Mula Senaman

44 m

Barbell +

Quadriceps +

469 kcal

Lower Body Essentials A

Latihan ini adalah sebahagian daripada pelan ini:

5-Day 45-Min Workouts Advanced Gym Program

20 Latihan

4 Minggu

Warmup

Strength #1

Strength #2

Hypertrophy #1

Hypertrophy #2

Finisher #1

Finisher #2

Warmup

Cat Cow Pose (Bitilasana)

20 sMasaTiada peralatan

Rehat

15 s

Child's Pose (Balasana)

20 sMasaTiada peralatan

Rehat

15 s

Hip Flexor Stretch

Left Side

20 sMasaTiada peralatan

Rehat

15 s

Hip Flexor Stretch

Right Side

20 sMasaTiada peralatan

Rehat

15 s

Squat

15UlanganTiada peralatan

Rehat

30 s

Squat

15UlanganTiada peralatan

Rehat

30 s

Barbell Squat

Lightweight warmup

15Ulangan10 lbs

Rehat

30 s

Barbell Squat

Lightweight warmup

15Ulangan10 lbs

Rehat

1 m

Tambah Senaman

Kongsi

Mula Latihan