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EBOOK NAIK & TURUN BB
KITAB TURUN BERAT BADAN YANG SEHAT DAN BERKELANJUTAN.pdf.pdf - Google Drive
KITAB TURUN BERAT BADAN YANG SEHAT DAN BERKELANJUTAN.pdf.pdf - Google Drive
KITAB NAIK BERAT BADAN YANG SEHAT DAN BERKELANJUTAN.
KITAB NAIK BERAT BADAN YANG SEHAT DAN BERKELANJUTAN.
LATIHAN RUMAHAN
055 (Jumping jack)
055 (Jumping jack)
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054 (Standing Cable Biceps Curl)
054 (Standing Cable Biceps Curl)
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053 (Push Ups lebar)
053 (Push Ups lebar)
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052 (Butt Kick back)
052 (Butt Kick back)
051 (Barbell row botol)
051 (Barbell row botol)
050 (Calf Raise)
050 (Calf Raise)
049 (Sumo Squat)
049 (Sumo Squat)
048 (Lunges)
048 (Lunges)
047 (Squat)
047 (Squat)
046 (wall sit)
046 (wall sit)
045 (Dumbbell row pakai botol)
045 (Dumbbell row pakai botol)
044 (deadlift pakai botol)
044 (deadlift pakai botol)
043 (Romanian deadlift lift tanpa beban)
043 (Romanian deadlift lift tanpa beban)
042 (jump knee)
042 (jump knee)
041 (tricep dips)
041 (tricep dips)
040 (mountain climbers)
040 (mountain climbers)
039 (Incline Push Ups)
039 (Incline Push Ups)
038 (Push Ups)
038 (Push Ups)
037 (Pike Push Ups)
037 (Pike Push Ups)
036 (Decline Push Ups)
036 (Decline Push Ups)
035 (Close Grip Push Ups)
035 (Close Grip Push Ups)
034 (Shoulder Tap)
034 (Shoulder Tap)
OTOT KECIL
033 (Leg raises)
033 (Leg raises)
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032 (Russian Twist)
032 (Russian Twist)
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031 (plank)
031 (plank)
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025 (Triceps Pushdown (Bar)
025 (Triceps Pushdown (Bar)
024 (Triceps Rope Pushdown)
024 (Triceps Rope Pushdown)
023 (Seated Dumbbell Tricep Extension)
023 (Seated Dumbbell Tricep Extension)
022 (Dumbbell Bicep Curl)
022 (Dumbbell Bicep Curl)
021 (Dumbbell Hammer Curl)
021 (Dumbbell Hammer Curl)
020 (EZ Bar Curl) - YouTube
020 (EZ Bar Curl) - YouTube
OTOT KAKI
030 (Leg Press V )
030 (Leg Press V )
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029 (Leg Press angka 11 )
029 (Leg Press angka 11 )
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019 (Dumbbell Sumo Squat)
019 (Dumbbell Sumo Squat)
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017 (Dumbbell Standing Calf Raise)
017 (Dumbbell Standing Calf Raise)
016 (Leg Extension)
016 (Leg Extension)
015 (Dumbbell Goblet Squat)
015 (Dumbbell Goblet Squat)
OTOT PUNGGUNG
028 (Seated row machine)
028 (Seated row machine)
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027 (Latpulldown)
027 (Latpulldown)
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018 (Dumbbell Romania Deadlif)
018 (Dumbbell Romania Deadlif)
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014 (Close Grip)
014 (Close Grip)
013 (Rack Pull)
013 (Rack Pull)
OTOT BAHU
026 (Rear delts fly)
026 (Rear delts fly)
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012 (Dumbbell Front Raise)
012 (Dumbbell Front Raise)
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011 (Dumbbell Shrung)
011 (Dumbbell Shrung)
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010 (Face Pull)
010 (Face Pull)
009 (Dumbbell Lateral Raise)
009 (Dumbbell Lateral Raise)
008 (Arnold Dumbbell Press)
008 (Arnold Dumbbell Press)
OTOT DADA
007 (Hammer Bench Press)
007 (Hammer Bench Press)
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006 (Dumbbell Pullover)
006 (Dumbbell Pullover)
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005 (Spoto Bench Press)
005 (Spoto Bench Press)
004 (Incline Dumbbell Bench Press)
004 (Incline Dumbbell Bench Press)
003 (Smith Machine Incline Bench Press)
003 (Smith Machine Incline Bench Press)
002 (Dumbbell Bench Press)
002 (Dumbbell Bench Press)
001 (Chast Fly Machine)
001 (Chast Fly Machine)
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