males ke gym? gk punya uang buat jadi member? tapi pengen badan agan jadi macam aderai? tenang gan modal 2 kursi sama gagang sapu doank badan agan uda bisa ngebentuk badan agan


buat yg gk bisa buffer

1. Bulgarian Split Squat(4 sets 20 reps each side)




2. Inverted Rows (4 sets 20 reps)



3. Plyo push ups(4 sets till failure)










4. Bodyweight Shoulder Press(4 sets 10-15 reps)






5. Bodyweight Tricep Extension(4 sets 15 reps)




6. Inverted Bicep Curls(4 sets 15 reps)




7. Dips(4 sets 15-20 reps)




8. Isometric leg holds(4 sets 30 second)


9. In-N-Outs(4 sets 30 reps)




biar tambah semangat , ini ane kasih lagu yg menurut ane cocok buat bikin semangat fitness
1. archangel - two steps from hell
2. skrillex - bangarang
3. strenght of a thousand men - two steps from hell
4. con los terroristas - Dj christiam version
5. fatboy slim - push the tempo
6. strenght of a thousand men - two steps from hell (mix version)
7. unknown error - shadows (unicorn remix)

http://www.jefit.com/exercises/-» ane saranin kemari jga, disini agan mau membentuk badan apa aja lengkap, emang kebanyakan pakai alat tapi ada jga yg gk pake alat...
ane biasa dirumah ane akal"in, misal dumbell = tas , barbel = 1 sapu + 2 tas
intinya semakin tinggi imajinasi agan semakin byk kreasi latihannya





kaskuser yang baik meninggalkan jejak.
jangan ane...
ane gk nolak...

sumber video : youtube