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Wednesday, 30 May 2012

Leg day lagi

hiiiiiiiiiiii!lama lak rasa tak update blog ni.hehe.
smlm g gym mcm biasa.and smlm hari kaki.wakaka.hari kaki katanye.
ape saye buat smlm?

  1. cardio 15 min warm up sat
  2. Leg ext 27kg 20 reps 4 sets
  3. Leg Press hack squat machine 30 kg (15kg each) 20 reps 4 sets
  4. Dumbell Lunges 7.5kg each side 20 rep 4 sets
  5. Barbell squats 5kg each side 15 reps 4 set
  6. calves tak buat.hehehe.ramai sangat org beratur hihi
  7. cardio 15 min je.tak guna betul.





ni makanan tengahari saye hihi

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