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Tips Awet Muda ala Tom Cruise, Dijamin Bebas Kerutan
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2. Hari Kedua: Hari Kegiatan
Pilih hobi Anda seperti sea-kayaking, caving, anggar, treadmill, panjat tebing, hiking, jogging, lari dan lainnya.
3. Hari Ketiga: Punggung, Bisep dan Traps
Peregangan, 10 menit jalan kaki
Deadlift 3×10
Preacher curls 3×10
Barbell shrugs 3×10
Seated dumbbell hammer Curls 3×10
Cable rows 3×10
Cable shrugs 3×10
4. Hari Keempat: Hari Kegiatan
Pilih hobi Anda seperti sea-kayaking, caving, anggar, treadmill, panjat tebing, hiking, jogging, lari dan lainnya.
5. Hari Kelima: Kaki dan Tubuh Bagian Bawah
Peregangan, 10 menit jalan kaki
Squads 3×10
Weighted lunges 3×10 setiap lengan
Leg press 3×10
Cable pull-throughs 3×10
Hamstring curl machine 3×10
Leg extension machine (Quads) 3×10
Calf raises (Machine or DB) 3×10
Pilih hobi Anda seperti sea-kayaking, caving, anggar, treadmill, panjat tebing, hiking, jogging, lari dan lainnya.
3. Hari Ketiga: Punggung, Bisep dan Traps
Peregangan, 10 menit jalan kaki
Deadlift 3×10
Preacher curls 3×10
Barbell shrugs 3×10
Seated dumbbell hammer Curls 3×10
Cable rows 3×10
Cable shrugs 3×10
4. Hari Keempat: Hari Kegiatan
Pilih hobi Anda seperti sea-kayaking, caving, anggar, treadmill, panjat tebing, hiking, jogging, lari dan lainnya.
5. Hari Kelima: Kaki dan Tubuh Bagian Bawah
Peregangan, 10 menit jalan kaki
Squads 3×10
Weighted lunges 3×10 setiap lengan
Leg press 3×10
Cable pull-throughs 3×10
Hamstring curl machine 3×10
Leg extension machine (Quads) 3×10
Calf raises (Machine or DB) 3×10
(dra)
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