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Nantangin push up pemecah rekor Bench Press ‼️Siapakah yang paling banyak ?
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PUSH–PULL–LEGS Target: tiap otot kena minimal 2x/minggu kalau main 6 hari. Day 1 – Push • Push-up: 4 set x 10–20 rep • Pike push-up / pike handstand: 4 x 6–12 • Dips : 3 x 8–12 • Backpack shoulder press: 3 x 10–15 Day 2 – Pull • Pull-up / chin-up: 4 x max • Backpack row / inverted row: 4 x 10–15 • Curl pakai resistance band/backpack: 3 x 12–15 • Face pull (b...
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