Senaman

Mula Senaman

40 m

Barbell +

Quadriceps +

356 kcal

Legs Crush

Latihan ini adalah sebahagian daripada pelan ini:

5-Day Complete Plan

20 Latihan

4 Minggu

Warmup

Block #1

Block #2

Block #3

Block #4

Block #5

Block #6

Warmup

Side Leg Swing

Left Side

20 sMasaTiada peralatan

Side Leg Swing

Right Side

20 sMasaTiada peralatan

Single Leg Hip External Rotation

Left Side

25 sMasaTiada peralatan

Single Leg Hip External Rotation

Right Side

25 sMasaTiada peralatan

Gorilla Squat

30 sMasaTiada peralatan

Rehat

30 s

Tambah Senaman

Kongsi

Mula Latihan