Senaman

Mula Senaman

36 m

Barbell +

Quadriceps +

291 kcal

Lower Body

Latihan ini adalah sebahagian daripada pelan ini:

3-Day Gym Plan

12 Latihan

4 Minggu

Warmup

Block #1

Block #2

Block #3

Block #4

Block #5

Finisher

Warmup

Side Leg Swing

Left Side

20 sMasaTiada peralatan

Side Leg Swing

Right Side

20 sMasaTiada peralatan

90/90 Hip Warmup

20 sMasaTiada peralatan

Lateral Hip Opener

30 sMasaTiada peralatan

Gorilla Squat

20 sMasaTiada peralatan

Rehat

30 s

Tambah Senaman

Kongsi

Mula Latihan