Cara Bersenam dari zakikhan.net

blog beliau sangat bagus...info2 yg diberikan sngt brguna utk org2 cam ak yg nak brsenam nih..hehe
Cara Bersenam

• Leher (Neck)
• Bahu (Shoulder)
  • Seated Military Press
  • Seated Dumbbell Press
  • Lateral Raise
  • Bent Over Lateral Raise
  • Front Raise
  • Upright Row
• Dada (Chest)
  • Flat Bench Press
  • Incline Bench Press
  • Dumbbell Chest Press
  • Incline Dumbbell Press
  • Dumbbell Fly
  • Incline Dumbbell Fly
  • Dip
  • Bench Dip
  • Cable Crossover
  • Pull Over
• Bisep (Bicep)
  • EZ Bar Bicep Curl
  • EZ Bar Preacher Curl
  • Standing Dumbbell Curl
• Lengan (Forearm)
• Perut (Abdominis)
• Peha Depan (Quadricep)
  • Barbell Squat
  • Open Squat
  • 45 Degree Leg Press
  • Leg Extension
  • Barbell Lunges
  • Body Weight Squat
  • Frog Squat
• Oblig (Obligue)
• Trapezius
• Trisep (Tricep)
  • Close Grip Bench Press
  • Tricep Cable Pushdown
  • Overhead Dumbbell Extension
  • One Arm Dumbbell Tricep Extension
  • EZ Bar Triceps Extension
  • Kick Back
• Kepak (Lattisimus Dorsi)
  • Lat Pulldown
  • Chin-Up
  • One Arm Dumbbell Row
• Rhomboid
  • Rowing
  • T-Bar Row
  • Seated Cable Row
• Pinggang (Erector Spinae)
  • Deadlift
• Punggung (Gluteus)
• Peha Belakang (Hamstring)
• Betis (Calf)