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Insane Home Workout!! (buat yg males ke gym)
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Insane Home Workout!! (buat yg males ke gym)
![Insane Home Workout!! (buat yg males ke gym)](https://s.kaskus.id/images/2014/09/20/7021138_201409200429460567.png)
![Insane Home Workout!! (buat yg males ke gym)](https://s.kaskus.id/images/2014/09/20/7021138_201409200430010516.png)
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
Spoiler for kayak gini:
buat yg gk bisa buffer
1. Bulgarian Split Squat(4 sets 20 reps each side)
Spoiler for step 1:
Spoiler for step 2:
2. Inverted Rows (4 sets 20 reps)
Spoiler for step 1:
Spoiler for step 2:
3. Plyo push ups(4 sets till failure)
Spoiler for step 1:
Spoiler for step 2:
Spoiler for step 3:
Spoiler for step 4:
Spoiler for step 5:
4. Bodyweight Shoulder Press(4 sets 10-15 reps)
Spoiler for step 1:
Spoiler for step 2:
Spoiler for versi lain:
5. Bodyweight Tricep Extension(4 sets 15 reps)
Spoiler for step 1:
Spoiler for step 2:
6. Inverted Bicep Curls(4 sets 15 reps)
Spoiler for step 1:
Spoiler for step 2:
7. Dips(4 sets 15-20 reps)
Spoiler for step 1:
Spoiler for step 2:
8. Isometric leg holds(4 sets 30 second)
Spoiler for the step :
9. In-N-Outs(4 sets 30 reps)
Spoiler for step 1:
Spoiler for step 2:
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
![2 Jempol emoticon-2 Jempol](https://s.kaskus.id/images/smilies/smilies_fb5ly1x373yj.gif)
![2 Jempol emoticon-2 Jempol](https://s.kaskus.id/images/smilies/smilies_fb5ly1x373yj.gif)
Quote:
![Insane Home Workout!! (buat yg males ke gym)](https://s.kaskus.id/images/2014/09/20/7021138_201409200430310102.png)
kaskuser yang baik meninggalkan jejak.
jangan
![Bata (S) emoticon-Bata (S)](https://s.kaskus.id/images/smilies/batas.gif)
ane gk nolak
![Cendol (S) emoticon-Cendol (S)](https://s.kaskus.id/images/smilies/cendols.gif)
sumber video : youtube
Diubah oleh pokaiman 16-10-2014 08:14
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