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