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