Kalau anda baru nak mulakan bina badan dan tak tahu nak main apa, Admin kongsikan 4 rutin senaman untuk dilakukan selama 4 hari dalam seminggu.

Hari 1

Overhead press

5 rep

3 set

Dip

15 rep

5 set

Pull up

10 rep

5 set

Hari 2

Deadlift

5 rep

3 set

Hyperextension

12 rep

5 set

Hanging leg raise

15 rep

5 set

Hari 3

Bench press

5 rep

3 set

Dumbbell press

15 rep

5 set

Dumbbell row

10 rep

5 set

Hari 4

Squat

5 rep

3 set

Leg press

15 rep

5 set

Leg curl

10 rep

5 set

Entri: Aiman Radzi (@TheTheraBeast)