Military Press 5 Sets : 30 Kg - 12 Reps, 40 Kg - 10 Reps, 60 Kg - 8 Reps, 80 Kg - 6 Reps
Arnold Press Dumbbells 4 Sets : 11 Kg - 15 Reps x2, 12 Kg - 12 Reps, 15 Kg - 10 Reps
Bent Over Lateral Raise 4 Sets : 18 Kg - 12 Reps, 20 Kg - 10 Reps, 24 Kg - 8 Reps, 30 Kg - 6 Reps
Arnold Press Dumbbells 4 Sets : 11 Kg - 15 Reps x2, 12 Kg - 12 Reps, 15 Kg - 10 Reps
Bent Over Lateral Raise 4 Sets : 18 Kg - 12 Reps, 20 Kg - 10 Reps, 24 Kg - 8 Reps, 30 Kg - 6 Reps
Dumbbells Seated Side Lateral Raise 3 Sets : 8 Kg - 15 Reps x3
Bent Arm Side Lateral Raise : 4 Sets : 11 Kg - 15 Reps, 12 Kg - 12 Reps, 15 Kg - 10 Reps, 18 Kg - 8 Reps
Weight Plate Front Raise 3 Sets : 10 Kg - 15 Reps, 15 Kg - 12 Reps, 20 Kg - 10 Reps
Shrug 5 Sets : 50 Kg - 15 Reps, 70 Kg - 15 Reps, 85 Kg - 15 Reps, 100 Kg - 15 Reps, 120 Kg - 15 Reps
My Gym Buddy Aweng Wanted To Get That 'Kana' Feeling.. So Apalagi Gue Dulur Aja.. Apa Takut Since Berdgn Main.. Boleh Lah Hantam Barat.. The Main Thing Is You MUST Trust Your Partner When Lifting Heavy.. Ada Trust In Sha Allah Yg Barat Pun Terangkat!
TRue To THe BOne!
W
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