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Latihan gym seluruh tubuh untuk bro baru.
1. Pola Jongkok
Barbel Squat atau Leg Press
4 set × 6–8 repetisi
2. Dorong (Dada)
Bench Press atau Bangku Halter
4 × 6–8
3. Tarik (Kembali)
Pull-up atau Lat Pulldown
4 × 8–10
4. Rantai Posterior
Deadlift Rumania atau Ikal Ham Duduk
3 × 10–12
5. Bahu
Dumbbell Lateral Raises
3 × 12–15
6. Senjata Superset
Ikal Bisep × 12
Pushdown Tricep × 12
3 putaran.
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